Not a day

“Sometimes you get out there and your body is feeling great, and you don’t have to push it. Sometimes you get out there and your legs feel like they’re 80 pounds apiece, and you gotta do a little extra.”  P.K. Subban, National Hockey League

Not a day

I have only nine days left of my season at Parks. 

I'm starting to make the shift to off-season.

Twice this week I've gone to the gym and cycled.   5.75 miles, 178 calories, 30 minutes 65 RPM, 127 heart rate for the first day, plus I switched from Healthy Heart to the simple 3-4 and kept pedaling for almost another 15 minutes, adding on another 2.45 miles and burning off another 60 calories.  I had "Guadians/Vol.1" on the player, so I kept going until it was all done, afterwards I did a few moves with the ten pound weights.   At the apartment, I also did a full course of yoga.

Today, 5.66, 184, 30, 57, 125.  I don't know why I'm down as having burned more calories when I went a slightly short distant, and everything else was less, but I wasn't going to argue.  It seemed more strenuous today.  Other people came into the gym and there was an apartment inspection scheduled for today.  The apartments will be randomly chosen, so I don't know if ours will be, but I still want to be there should it happen.

One thing I do like about yoga and cycling is how I feel the next day.  I went to work and walked around straight and tall, and every step seemed to have more energy than usual, with the usual burnout occurring when I got out of the rig in the afternoon at Pine Nursery.  Still, my body carried through on the "Iron Giant" frame that comes the day after a full yoga practice.  I got done with my route and ended the workday washing the rig as it'd looked like it had been a target for berry-eating birds.

Not a day

I realized that my work season is ending, and that I will need new clothes for the off-season.  (Stretched and stained tee-shirts are so last year.)

I work; I have money, so I set my budget and headed out to Macy's, as I've found nice stuff there from time to time, like my apricot colored sweater.  The other place I shop at is Wal-Mart and Shopko, but I haven't found anything nice the past few times I've looked.

My dental appointment was postponed, so I got to Macy's just as it opened, found a couple of tops and headed for the dressing room, dreading the usual challenges I've had in trying on clothes in my size, mainly that the sleeves are too tight, or that they bunch up at my boobs.

Not this time!  Apparently my micrometers inching downwards on the scale has had some effect on my body, as well as being able to do planks when I do yoga, and taking walks during my breaks (a new development, but still).  Or maybe the clothing designers got some women who were of a certain size and went, "Yeah, sleeves."  Everything I tried on slid on easily, but for one that didn't get the sleeve memo.  It was so nice to have a selection to pick from, and there were items I tried on, just for the fun of it, and didn't buy. And none of them were from the clearance rack.

Anyway, I walked out with a (for me) record 4 tops and a stylish hoodie, and had only spent 80% of my clothing budget.

Next stop, Shopko, where they still don't have shoes my size (I bought them already and they haven't restocked, and it's been months!), but I did get a couple of casual tops there for wearing around the house, and still had a dollar left in my clothing budget for the month.

Not a day

I now have music to go with my yoga, and new speakers for the music.  (The old speakers made everything sound like it was from a cheap 1960's transistor radio.)

The local library has on-line music downloads from Hoopla.  The album I have now is "Classic Rock Yogi" from Roma Music Group, 2018. 

The music is slow paced classic rock ("Hotel California," "My Sweet Lord," "Rocket Man," etc.) sort of like elevator music played on a sitar, like curry for the ears.  It helps me hold my poses longer and breath slower.

I also upgraded from bathrobe belts to a yard and a half grosgrain ribbon that's two inches wide, that's been through the wash to help me on my Pilate leg warm-up exercises.  Which, of course, I can't find a link to so I can show people what I do at that step.  Maybe some other day, when I'm not focused on avoiding getting sucked into the computer.  (Hey, wow, "Yoga Journal" is also available for viewing on the library web-site!  Note to self:  return over-due paper issue today.  Or tomorrow after work.)

What day is this? Day 26

I've been working, watching what I eat, and losing weight at the mind-numbing glacial pace of a pound a week.  I see the change in my face and my upper arms.   I have a physical job that does not require me to break out in sweat, unless the temperature is in the upper 80's, then I do, and I also cut a lot of stuff out of my foodstuffs.  My blood pressure and blood sugar are still in the "uh, you might do a bit more cutting out, y'know" range, and I'm working on it.  I got a 3 quart pressure cooker for my gift to myself this pay period, and check out the Mayo Clinic diet book (again) for some ideas.

I read today from a woman who got rid of 100 pounds, and how she loves going to the gym.  Well, I'm not there yet.  Every Thursday and Friday, my "week-ends," I write on my to-do list PSYE, and today I completed prayer, scripture, yoga and exercise.  Some of us have to check boxes, and I'm one.  Usually two out of the four is as far as I get.  (The other days of the week, I don't write a list.)

Today's cycling:  9.08 miles, 271 calories, 50 minutes, 64 RPM, and heart rate 111.  I got my heart rate up to 133 and broke out in a sweat halfway through the workout. I used the 4-3 work out, setting the resistance at 4-8 and had "Guardians of the Galaxy, vol. 1" for the soundtrack.  I think that the office staff appreciated it.  I asked if I had it too loud and they are very cheerful with their "No! not at all!"  The office and front foyer are always so silent, that having some rock playing from the gym for less than an hour probably breaks the monotony.

I think tomorrow I'll water walk.  We'll see.

Not a day

Every year my employer gives the employees a free wellness screening blood test, the idea being that if we knew we had a health issue, that we would take care of it and be able to continue on in our employment.  The results are private, mailed directly to the employee.

I got mine back today:  "Results are within normal limits."

And a doctor wrote in the comments section:  "Great results!"

I looked through the stuff, and everything was comfortably within the limits, including my glucose and lipid panel.

Hurray!

Not a day

I'm back to work at Parks, back doing my usual stuff of sanitizing bathrooms and wiping them down, using Swifter-like floor mops that have red loopy yarn surfaces, that look like we've scalped Bozo and Pennywise, and yellow microfiber handtowels.  We use HALT disinfectant, and the whole thing goes pretty quickly.  I'm grateful for the switch from mop buckets and heavy string mops, and I'm especially glad that we are to drive our rigs up to the restrooms' doors.

I haven't done much other exercising, except some yoga from time to time.  I don't have a Fitbit to see how many step, heart rate, whatever. The numbers on the scale have not moved downward, they just keep wandering in a five pound area.  I remember a couple of women telling me of how they did weights at the gym for a year, went down dress sizes, but didn't lose an ounce.  My closes are still loose, which is good, and my upper arms are looking rather wrinkly, but still, I need to get my stress eating under control. 

Going to bed earlier would probably help too. I haven't called for an appointment to get my sleep tested, but I am aware that my sinuses seem to shut down in warmer weather at night.  I guess I'm not thrilled with the idea of a sleep mask, but if it improves my health, it would be worth it.

I suppose a rubber band around my wrist may help to remind me when I automatically reach for something when I'm stressed, anything that isn't a fruit or a vegetable, but I'm concerned that it may backfire.

I did fast last Friday.  I haven't fasted for a while, not a 24 hour one, but I did this time, and my body felt better for it.  I did have a nice quiet, spiritual day too.  (I miss Sundays, being at church.) 

Not a day

I am back to work.

Fortunately, I was able to still wear the same size of pants as I'd worn at the end of last year, and able to do the work.  I did yoga at home at the end of the days on the first two.  Due to the cold, my arthritis flared up on the first day, and on the second, I was stiff by the time I got home.  Wednesday, not so stiff.

My work teeshirt is baggy on my shoulders and arms.

Day 25: Grey day

Rain is in the forecast, but has yet to arrive, making the weather feel a bit constipated with the sun being hidden the whole day.

I took a walk to Fred Meyer to return Despicable Me 3 to Redbox, walked through the store, out to 3rd Street, down the sidewalk back to the complex, then went to the gym, where I watched a documentary about Bette Davis on The Movie Channel while I leisurely biked the 1-2 program.  I didn't record the usual, but I did do 131 calories in half an hour.

Day 24: General Conference

I wanted to watch General Conference while exercising.  Fortunately the television in the gym is on Bend Broadband, so I looked up on-line and learned that BYUtv was on channel 208.

I missed the General Assembly, wherein President Nelson was sustained, but I did get to watch and listen to the balance of the session, and as I was the only one in the building, sing out loud and loudly with the Mormon Tabernacle Choir, and I completed my course before closing prayer.

Mountains program:  9.33 miles, 272 calories, 50 minutes, 67 rpm, 129 heart rate

Day 23: Do Not Panic!

The cycle screen wasn't responding.  The resistance dial wasn't lit.  Everything else in the gym was fine.  The staff was out on the grounds.

I cycled for a while, and then decided to try the good ol' call center answer:  Unplug the machine and plug it back in again.  The screen went dark and stayed dark.  I had the Beach Boys' Greatest Hits playing and grimly decided that I would suffer through.  Fortunately, the screen and the dial both came on after a minute or so and it was back to business as usual.

I did 15 minutes on the 3-4 interval, got off for a few minutes, then switched over to the 30 minute Heart Health.

Another user came in, who fortunately was a Beach Boys fan and sang along with the music.

On a different note (HA!) the fat/water/muscle scale shows that I am slooowly loooosing fat and slooooooly gaining muuuussscle.  I was surprised to see the bone weight go up a couple of decilmal points.  However, my total weight seems to stay within a three pound fluctuation.

I decided to up my water intake (that's on the scale too), and drank so much over the course of the day (including 28 ounces of water from a 32 ounce Big Gulp cup) that my eyeballs felt like they were floating when I went to bed. 

I've also noticed an improvement in my posture.

3-4 interval, 3.16 miles, 102 calories, 15:16 time, 76 rpm, 129 heart rate
Heart rate,    5.73 miles, 138 calories, 30:00 time, 77 rpm, 130 heart rate

Day 22: Beach Boys' Greatest Hits

"Rolling Hills" is a fifty minute work-out with a five minute cool-down.  The different resistance steps up and down the "hills" take one to three minutes.  Each of the songs on the Beach Boys' CD are on average maybe a bit over two minutes, and on the whole, the album is fifty minutes long.  It really helped with the pacing and the endurance, as do the other albums.

After the cycling, I lurched on a treadmill for five minutes.  I'm not a fan of treadmills, and I'm jealous of the people who make walking on them look so easy.

9.8 miles, 313 calories, 50 minutes, 68 rpm, 123 heart rate.

Day 21: Next step

A month or so ago, I bought a scale that reports my weight, percent of fat, pounds of muscle and bone, give a body mass index and tells me how many calories I need to eat to keep that weight.  I pull it out every few days and write down the results. 

I've started logging in a small book what I've eaten and the calories and sugar grams, with the aim of eating fewer calories than were shown on the scale, and keeping the sugar down.

I've swapped out my butter-laden breakfast for no-fat yogurt, a quarter cup of blue berries.  For example, yesterday I had a half packet of Belvita biscuits and today I had three-quarter cup of Honey Nut Cheerios.  

Today I went to the gym and cycled the Heart Health program to "Guardians of the Galaxy, vol. 1"

6.4 miles, 218 calories, 30 minutes, 71 revolution per minutes, and 120 heart rate

Day 20: Reasons

Some days I have to find a reason to go to the gym, and I go back to the original post and read it, and today was one of those days.

Still working on it.

So for today,  on the 4-3 interval program:

9.21 miles, 256 calories, 50 minutes, 71 rpm, 125 heart rate



-----------------------------------------------------------------------------------

by Imran Esmail, posted on this site October 15, 2015:










The ONE habit to change your life.

Because the truth of the matter is...99.9% of people struggle to even maintain ONE good habit.

Most people (not all) can't do anything with enough regularity to have a MEASURABLE impact on their lives.

So what is it?

Exercise.

Yea yea, I know you know...but do you do it EVERYDAY?

Let's talk about why you should:

Here is what some famous names had to say about it:

I’m thinner and healthier with more muscle, for one thing. But I’ve also gotten out of debt, improved my relationships, become a better dad, started my own business - Leo Babauta, Founder of  Zen Habits

It is exercise alone that supports the spirits, and keeps the mind in vigor - Cicero, Roman philosopher & politician

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. - John F. Kennedy, 35th President of the United States

So here are a few ways exercise is the best habit you can possibly take on:

1. It makes you more confident
After you work out for a few months, people will compliment you all the time (oh you look so thin, or look at those big muscles, or just blank stare downs from the opposite sex).

Imagine how that will make you feel.

You will start walking taller and your confidence will skyrocket.

2. It makes you eat better
You start to eat better because why would you put crap into your body when you've spent so much time making it perfect.

Also, you just stop craving bad foods because you NEED and your body knows you NEED vitamins, nutrients and all that good stuff.

This leads to a longer and healthier life.

3. It makes you smarter
Dr. John Ratey, author of “Spark – The Revolutionary New Science of Exercise and the Brain” says that exercise improves your brain in the short term by raising your focus for two to three hours afterwards. Check out this article for more info 6 Ways Exercise Makes You Smarter.

4. It gives you more energy
Eating bad food puts a huge metabolic load on your body - thats why you feel tired after eating a heavy meal. But now that you are working out and eating better, you have more energy. Even just walking and lifting things is easier because you are stronger.

5. It creates a base for other habits
Finally, exercise is whats known as a keystone habit - that means that its 10x more powerful than all other habits you can take up.

Its the building block, the base for your entire life.

So start working out today.

You'll be surprised who you become in 3 months.

Good luck!

Day 19: Hurray for Neil Diamond

Yesterday I did some yoga and house cleaning. I don't know how much vacuuming counts for exercise, but it did involve carrying out the garbage after I emptied out the bag, plus taking out more garbage and recycling, making trips up and down the stairs.  Whatever.


Today I chose a different cycling program, the 3-4 interval, where it's three minutes at low resistance and four at a high resistance for 45 minutes, followed by five minutes cool down. I made adjustments to the program.  Afterwards, I did some weights and then some stretch and flex, followed by an abbreviated yoga routine that included downward dog and plank.

I had "Hot August Night" CD going. It made it easier to do the work, while watching the little line across the bottom of the screen for each song.  I also know that I spent minutes with the weights, instead of seconds.

One of the other gym users came in toward the end of my workout.  He didn't mind the music (his mom being a little younger than me, she probably plays it too) as he went onto the treadmill for a while, and he even sang a bit to some of the songs. 

Results:   9.03 miles, 249 calories, 50 minutes, 69 rpm, 131 average heart rate.

Days 17 and 18: Keep going

Aw, come on, I must have done more since the last time I posted!

Anyway, for sure I went yesterday.  Guardians of the Galaxy, did free weights afterwards, yadda, yadda, yadda.

Today another gym user came in after I started on the cycle.  She had earbuds in and was fine with my playing music over the television system.  Which was understandable, because when she started on the treadmill, that's all I heard, and I kept pace with it, which was considerably faster than what I'm used to, and as a result, the machine set the resistance far lower than it's been before, but I don't understand while I had fewer miles when I have more rpms.

After she ran for 20 minutes, she used the free weights and then went on to core exercises.  I've been reluctant to use the gym mat here, but she seemed to be comfortable with it, and was able to check her form.  I, on the other hand, went on to a simple no-resistance 10 extra minutes of cycling for coo-down.  She left the room.  My time ran out and my music ended.  I noticed that when I stopped pedaling during the program, that rpms were still being tallied as if I hadn't stopped--what's that about?

I wiped down my equipment, put things to right, and then headed over to the store to buy groceries.


                                    miles                calories        time               rpm          heart rate average
March 14
    Heart health              6.17                 200             30                  73                   130
    1-1 for cooldown      1.18                   25             7:24               67                   127
March 15
    Heart health               5.86                  141           30                  79                   130
    flat out                       1.59                    29            10:21            68                   121  

Day 16: Post -procrastination

It took me long enough to get back to the gym.  No reasons, no excuses.

The apartment looks a bit tidier, as I was working on getting it cleared out in 20 minute intervals and one day I got about 4 hours done, minus distractions, and I spent a few hours away from the place, taking a friend shopping and visiting another in a physical rehabilitation facility.  I also started working on the brown family history filing cabinet that stored in the kitchen.  The first page I pulled out was a logic puzzle.  Go figure.

I didn't break a sweat until around the 15 minute mark, by which time I got credit for burning more than 100 calories.  The resistance was up around 21, 22.  After the half-hour Heart Health, I did 15 minutes more on the 3-4 Interval, to cool down.  I did the first three minutes at resistance one, and then four minutes at resistance 4, and then set the resistance back down to 1 for the remainder of the time.

I did a round of stretching exercises, and then a round with the 10 pound weights, followed by more stretching.

As I walked to Fred Meyer and back (groceries), I noticed that my legs are rubbing up against each other.  I'm taking it that my legs are getting stronger and straighter.  I noticed my jeans are dragging on the back hems more and hanging straight down the front and my tee-shirts and church tops have some ease when wear them.

Anyway, to the CD of "Hot August Night, Disc 2:
     
                                      Distance          calories         time             rate             average heart rate
Heart health                        6.08                217            30:00          58                        139
3-4 interval (cool down)    2.13                  44            15:08          59                        128


To reread:
http://dariusforoux.com/stop-wasting-time/

Day 15: Procrastination

I found this article on-line,  Beat Procrastination. 

The bullet points were:

• Self-imposed deadlines.
• Accountability systems (commitment with friends, or a coach).
• Working/studying in intervals. 
• Exercising 30 minutes a day.
• A healthy diet. 
• Eliminating distractions.
• Internal motivation.                                                               

One out of seven.  Okay.  Two.  Maybe three.

Anyway,  6 miles, 193 calories, 30 minutes, 66 rpm, 129 average heart rate.

And two sets of free weight rounds, using the ten pound ones.  

All to the music of Neil Diamond's "Hot August Night" disc 2.

 

Days 13 & 14: Snow days on hiatus

I don't do well in the snow.  There's the danger of falling, my arthritis goes bonkers.  My mood turns down to somewhere between:  Ah!  Look! It's snowing!  Catch some flakes!  Kick myself for not learning how they get so symmetrical!  But I took that symmetry class! and the only thing you learned was that you couldn't get it! and Snow! We're all doing to die! I don't have three months of food storage! We're stuck!  

And then in the afternoon I walk to the store and get a few groceries and walk back.  No problems,  just hope that I don't step in dog stuff that may be lurking under the snow.


But on Wednesday and today, two days when it didn't snow and the sun came out. I did get to the gym.  On Wednesday I played the second disc of the Neil Diamond CD, the workout ending just before the title song, "Hot August Night."  So I'm saving it for a later work-out.

Today I was out visiting teaching, then dropped by the rent check.  I was wearing my mom jeans, but decided to just get the half hour of exercise over with while I was there.  I turned to an Olympic channel that was on cable and watched how the flags are taken care of, and how flag raising ceremonies are rehearsed, the music, the placement and all, all in the months before the opening ceremonies.  Seeing the computer with Korean language being keyed in was strangely fascinating.  There were clips of last night's figure skating, and a review of how Korea bested Japan aggressive janitoring curling*.

I don't know why I had to adjust the seat to a higher number on the second day, but it was more comfortable this time than way back when I started this all.  I noticed it took longer for my heart rate to get up to its target, which I take as a good sign.  The machine put the resistance up to 19 at one point, and I did notice that I had to pedal harder.  So I guess I am getting better, and I hereby declare that I've lost gotten rid of four pounds this month, according to the new scale.  I forgot to get a paper and pen ready for my results, hence the guess on the distance.  I'm guessing it was the .94 because I was so close to six, and I was trying for it, but the revolutions per minute wouldn't work out if it were.

                       Miles                 calories                   time                  rpm                 heart rate
Wednesday      5.7                        177                        30                    66                     130
Friday              5.64 or 94 (?)       199                        30                    60                     127

__________________________________________________

*Joke from this NBC clip:  https://www.nbc.com/the-tonight-show/video/tonight-show-fallon-five-desus-mero-rename-winter-olympic-sports/3671208 

Day 12: Neil Diamond and me

I checked out "Hot August Night" from the library.  It'd been years since I heard it, as I have it on vinyl, but not on turn table.

There are songs that I like a lot, one that I have picked out for the foyer for my funeral ("Done Too Soon," 'cause why lyrics posted below, but it'll have to be an instrumental cover for use in the church); and a few that I don't like and that I either avoid playing the side, or in this case, skipped.  

Anyway, I got through the Heart Health, and took a walk around, and then did the 5K (3+ miles) At Your Own Pace on the cycle.

Afterwards I went to the mirror and finished up with weights while Neil introduced the band.  I remembered going to a music store in Eugene in a particular mall, about 1976, and the sales guy was excited to see me and a friend going through the Neil Diamond albums.  His name wasn't on any of the albums, but he had been a studio musician (drummer) for one of the records and substituted/backed up the regular drum on one of the tours.

The first CD was done.  I went ahead and took care of putting everything back and leaving all clean, and when I switched the system back to television, "Seinfeld" had just started on the TBS channel.  Now that would have been fun to watch.

Here are today's numbers:




                         Miles             Calories                 Time                 RPM            Heart rate average
                          5.84                 183                       30:00                67                    127
                          3.77                 100                       22:15                62                     126


Feels like Saturday today.  Haven't the foggiest reason way.

And for what it's worth, I saw him in Portland in 1986.  Mom and Cathy took me to his concert for my birthday present.


__________________________________________________


And each one there
Has one thing shared
They have sweated* beneath the same sun
Looked up in wonder at the same moon
And wept when it was all done
For bein' done too soon
For bein' done too soon

(I hear the word as "swam," which I still think is an improvement)

Not a day

Not a day

https://www.verywellfit.com/ways-to-prevent-overeating-4125851?utm_source=facebook&utm_medium=social&utm_campaign=shareurlbuttons

check the links at the bottom of the article, too.

Day 11: Olympic pre-viewing

As today is my day to run errands, go out with J., and get ready for Saturday (Saturday is a special day; it's the day we get ready for Sunday....), I decided to push my routine and got to the gym about 7:30 a.m. so I'd have plenty of time.

I did the first half hour on Heart Health, walked around for a minute or so, and then did Fat Burn for the second half hour.  It helped a lot having The Today Show on, and being the only one in the gym.  The coverage was on Korean Olympics, showing what to see, what to try out, and reminders that the opening ceremonies are tonight.  There was also a story about a school in the mid-West that had the Guinness Book of World Records for the most sets of twins in a school grade, a teen-age poet laureate, and in the outside crowd a high school group from Tooele, Utah (note to self: call Mom).

My knee caps were aching and I had sweat in my hair by the time I ended my gym time.

HH    5.86 miles,  184 calories, 30 minutes, 63 RPM, 125 heart rate
FB     5.37             146               30.45           65            116

Calorie total: 330; time, 1 hour

Day 10: Missing my gym bag

Not that there's anything of importance in it, and it might be in the car.

Anyway, I got 200+ calories burned in cycling for 40 minutes.

And I'm now past the 10% done mark on this go-around.
 

Update:  Found the gym bag!
 

Not a day

What Happens To Your Body When You Start Exercising Regularly,

https://www.youtube.com/watch?v=rBUjOY12gJA

Bummer:
  
The science is in: Exercise isn’t the best way to lose weight

As one commentator said: You can't outrun your fork.

https://www.youtube.com/watch?v=eXTiiz99p9o

 

Day 9: Nice payoff

The gym was empty this afternoon.  I lowered the blinds to block out the sun, and did the half hour heart health and then got off for a few minutes, almost a whole song ("Guardians of the Galaxy, vol. 1" soundtrack was playing), and then got back on to do another half hour. 

Unfortunately, the playlist ended before I expected it to, almost halfway through my time.  When I tried to fast forward on the remote, I got the same "does not support" message.  I tried a different remote, then looked down at the cycle screen and saw the end of program message flash 14:something just before it shut off, so with the two cycle programs combined, I got my 200 calories in.

I did a very short set of reps with the ten pound free weights, and then walked over to Freddy's for bread and some other groceries, which turned out to be free, thanks to everyone putting points on my card! 

My body was very grateful for the workout.  Wish I could get my brain feeling the same.

5.58 miles,  155 calories   30 minutes   69 rpm   126 heart rate
  ?                  45                 14:?                ?              ?

Day 8: Early morning

I think that this going out the door by 7:30 a.m. is working for me.  No one else is in the gym, I watch the news while I cycle, the staff starts to arrive at some point, so they know I'm there. 

I did my 30 minutes heart health, and then did a no-resistance extra mile for a cool down.

5.53 miles , 169 calories, 30 min. time, 60 rpm, 126  heart rate, plus the extra mile, and I'm not counting the rest. 

No weights this time.  I did go to Fred Meyers and got the groceries for the day.

Day 7: Endorphins? Hello?

Got there at 7:30 and got going.  I wish I could say that the endorphins kicked in--will they ever?-- but all I got was winded and a slightly achy left knee while I was cycling.  I watched the news and added another ten minutes on to program as I did before, so I got 40 minutes in cycling, followed with a round of free weights.

Partly cloudy sky, with still no sunlight, but it's dry and a bit warm, so no danger of frost.  Got to see a black lab puppy peeing while I headed home.  Oh, the little joys of life!

First       5.56 miles            167 cal.        30 minutes             65 rpm          128 ave. heart rate
Second   1.68    "                 38                10.09                     62                  119

So totals of    7.24 miles,  205 calories

Update:  Picked up the results of mammogram and bone density checks at the mailbox:  All nice and normal!

Day 6: Friday's workout

Another woman, one I'd seen earlier, was using the treadmill while wearing headphones. 

I got on the cycle, set it for heart health, and started cycling.  She ended her workout and left, and when she did, I hopped off, got my music CD going and got back on, so I got extra time:

First       10.42 minutes    2.07 miles, 65 calories, 63 rpm, 119 heart
Second   30      "               5.72          174               62          117

So today's totals are 7.79 miles, 239 calories

I also did another five minutes more of cycling, just to push myself a bit more.  I noticed that I didn't start to feel winded until 20 minutes into the second bout.

Got to the end of my free-weights when another user showed up, which was a bit after 11:30.

I asked the in-office manager if I'd had my music up too loud.  "Not at all! But thanks for asking."  (It was Guardians of the Galaxy, vol. 2 soundtrack.)

Afterwards I walked to Freddy's and got groceries, which I carried back in two bags.  Yeah me!

Day 5: Wet Wednesday

It rained last night such that it entered my dreams, of which I need to write down for some possible story ideas.  The temperature is in the high 30's, so there was no danger of slipping on my way to the gym as I walked through a light mist.  Waylon was there on a treadmill, and "Scrubs" was on television.  I tried reading a Women's Day magazine that featured women on the cover who had lost weight, but not having my hands on the sensors kept my heart rate from being read, so that ended that.  The screen does have a book rack, so I'll add a binder clip to my gym back so that the pages stay put.

I did the healthy heart program, adding another five minutes from another program for a cool down.  Then a cheery "bye" and back home.

Distance, 5.63; calories, 171; rpm, 63, heart 126  (did not record anything from my extra time)

 

Not a day

Routine mammography, first time bone scan.

Yeah!  Healthy adulting!

Day 4: Make Mine Music

I brought along "Guardians of the Galaxy, vol. 1" soundtrack.  Playing rock music really does make the time fly by, and after I was done with the half hour heart cycling program, I went ahead and did ten minutes of the aerobic program, then did three pound free weights, finishing it off with stretching.

Distance for heart health (30 minutes):  distance 5.45; calories, 161; rpm, 62; heart 126
    "                    aerobics (10 minutes):     "      1.88;    "           57;      "   57;    "    133

Day 3: Spy in a tuxedo

I saw him yesterday as I was leaving the building, I saw him this morning sneaking a peek as I went into the building,and today we were face to face, his fuming amber eyes glaring into mine through the glass of his back door.

Now what did I do to deserve the ire of a cat?

(Him, because he's been featured on the EA Facebook page.)



Distance, 5.46 miles; cal. 164; RPM 57, heart 128

Not a day

I bought two scales yesterday, both digital, with one giving estimates on water, fat, muscle, etc.

I plan to use the simpler one for my daily weigh-in (the spring scale is indeed off by a ways) and the more complicated one on a weekly basis.

I'm ashamed of how much I weigh, I don't want Doug or anyone else to see it.  I can see how I look in the mirror, and I know I have a long way to go.

I am also writing down what I eat.  A week ago I had a sugar binge at a luncheon, and it took a toll on me, so not going to do that again.  I've also stopped ice cream and milk shakes, cut down on drinking milk, having candy bars, and I check ingredients for hidden sugar.  I eat nuts probably too much to make up for the habit, and am watching my portions at dinner.

Day 2: Gym dudes

Cycling at the gym.  Distance:  5:46, calories, 160; RPM, 60; heart 124

When I go to the gym building, I noticed that the men's restroom was slightly ajar and there was the sound of running water, so I went on my orange alert mode until I got to the gym and saw a older teen-ager/young adult guy trying to turn the channel with the DVD remote.  He was Asian, and English was not his first language.  I showed him which did what and set the television to local news.  He gestured to the machines, as to which was I going to use.

I called "dibs" on the cycle machine, so he took a treadmill and started walking.

His friend/roommate came in after a while.  He wore a pair of black pants with what looked like a wide elastic belt, like a back brace, but it didn't look bulky or much like the back braces people wore at the grocery story, with his tee-shirt tucked in.   It sort of reminded me of the pants Kylo Ren was wearing in "The Last Jedi" movie. The the two chatted for a while as they did the treadmills.

I finished, wrote down my screen info, wiped down my machine, and went and did stretches and free weights.  The two were involved in what they were doing, with one moving over to the universal gym.

After I was done, I headed out.  The first one asked what days I'd be there, Monday, Wednesday, Friday?  Yes, I replied.  "My name is Barb."  "Mine is Waylon," he replied, making the name two distinct syllables.   "Like Waylon Jennings?"  He laughed and said yes.

I walked over to Freddy's for a longer cool down (I didn't take a cookie sample, which is a rather big deal as I always have in the past), got a few items of groceries, and came home.

I called the office to let them know of the restroom, and Kerry (manager) thanked me and complimented me on being in the gym, as she saw me there.

(I wish I'd written down the other gym guy's name who was there in earlier times--it's embarrassing that he and his mom know my name and I don't know theirs when we meet elsewhere.)

Day 1, again

Cycling, 156 calories burned, 5.34 miles, 3 pound free weights work-out for arms, squats.  I decided it has been so long since I got a half an hour of dedicated exercise in, I may as well start over on the count.

Not a day

https://www.nbcnews.com/health/health-news/regular-exercise-takes-years-laziness-study-finds-n835831:

After two years, the results were clear. Those who had worked out at least four days a week had healthier hearts and arteries, and were fitter as measured by oxygen uptake, the team reported in the journal Circulation.
Those who did the yoga and weight sessions did not become fitter.
“This study demonstrates that prolonged (two years) exercise training, initiated in middle age, can forestall the deleterious effects of sedentary aging by reducing cardiac stiffness and increasing fitness,” the researchers wrote.
The volunteers all did exercises they chose and that they could stick with, Levine said.

Day 1: A winter's walk

Today has been a damp grey day, low clouds, some ice on the wet ground in the morning until about nine.  I didn't look forward to walking, but it was a promise I made to myself.  So I did Logger's Loop, from Miller's Landing to the flagged Old Mill Bridge, over to McKay Park and then wandered around Miller's, watching the river from the boat launch.

And there was the payoff for my time outside:  At McKay Park, someone had knit little caps with pompoms and striped scarfs for the "River Geese" statutes. The colors were red, white, and green.  Each statue was wearing a scarf and a cap, with the little gosling in a red scarf with green trim on the sides.

Not a day

https://www.boredpanda.com/chinese-family-before-and-after-6-month-weight-loss-results/?utm_source=newsletter&utm_medium=link&utm_campaign=Newsletter

The was in my inbox this morning.  It was very nice to see what a difference six months could make, as so often in the "lost 100 lbs" stories, many don't say how long (years?) that it took to achieve the goal, and fewer still show the progress of what three or six months of food modification and exercise produces.

Starting the count over again

In December, I did some walking at Miller's Landing and slacked off on my yoga.  The year ended, and now it's time for the new year.  It's a good time to start over.

Today in my fitness reading (reading health articles about diet, exercise, attitude), I found these gems, in a Quora article by Norma R. Williams, who is now 70 years old and in excellent health:

Nonetheless, I understand all too well that luck plays a part too. And, some of us, however hard we have tried to be fit and healthy have been very unlucky, whether it be due to a disease or an accident. But, that life can be unpredictable is not sufficient reason to just let life take its course. Be proactive! Chances are your endeavour will reap rewards.
....

Always remember the 5 cliches :

1. patience is a virtue (don’t give up because you are disheartened)
2. time is of the essence (everything takes time - learn to accept this fact)
3. be kind to yourself (if you fail to achieve a goal because you find it too difficult - change the goal. Otherwise, forgive yourself and try again)
4. life is made up of YOUR decisions and choices
5. you can decide to be positive or negative

And here's some recipes that look good, chicken pesto, cauliflower soup, with 5 or 6 ingredients.

Happy New Year, dear readers!