Kimberly's Journey

Nutritional Information of Salad Toppings

Nutritional Information of Salad Toppings

http://www.fitsugar.com/Nutritional-I...

A common suggestion to lose weight is to eat salads for meals. While the fresh veggies are healthy and delicious, the tasty toppings of cheese and nuts can add hundreds of extra calories. Meaning your simple salad could end up containing half a day's worth of calories!

Kelly Osbourne Talks About Weight, Diet, and Exercise in Us Magazine

Kelly Osbourne Talks About Weight, Diet, and Exercise in Us Magazine

http://www.fitsugar.com/Kelly-Osbourn...

The singer talks in detail about the hard work she went through to transform herself from a size 14 to a size two. I love that Kelly did it in a totally manageable and healthy way, and has such a kick-ass attitude about everything she's been through.

Clever witty title, ^.^

Somehow over the weekend I managed to hurt my knee, well aggravate the tendon's at least. It's just annoying and occasionally painful, now it's pretty much fine. BUT I can't do anything to strenuous or it will relapse. Thus I'm not going to yoga today, and yesterday was an arm workout. I'm sad about yoga, I was going to go to a beginner class with a different teacher so it would have hypothetically been a different experience. I might do a yoga video off Netflix, and just skip parts involving my knee being used.

As for yesterday, it was all about arms and fairly heavy weights.

Started with some elliptical, as that the lowest impact on the knee (vs running or stairclimbing)

3x
20 incline presses - 15lbs each hand
Lat pull downs - 20 reps
Abs - 25lbs kettlebell,- starting lying flat with kettle bell above head, lift bell crunch while lifting straight legs touch kettlebell to toes (ideally) - 20 reps

Drop sets - 3x
Lat pull downs - 10 reps, 100lbs, 10 reps, lighter, 10 reps, even lighter (I didn't look after we started)
Shoulder press machine - 10 reps, each weight starting heavy
Lat pulls - 20 reps

Abs stuck in between sets
Straight leg lifts (from lying flat) - 20 reps
Sit ups - 20 reps
Table top crunches - 20 reps
Right elbow to left knee - 20 reps (switch 20 reps)

I think that was it, hmmm...It was a decent workout. I'm not to sore today and I accomplished a lot without further injuring my knee. ^.^ I don't realize how much ab work I do till I type it out, lol. that's about 160 reps of ab something or other. Ah well it's all about strengthening the core.

Health and Happiness!!!

Moblog: Random thoughts

Not sure if it was the intensity or just the frequency this week. But I'm pretty freaking sore. Going to attempt making it all 5 weekdays this week, 3 days with Stephen and 2 yoga.

I went on a short hike yesterday, so I was somewhat active. Making my total "workouts" last week 5. Going to rest today and get ready for more tomorrow.

72-Year-Old Ernestine Shepard Lifts Weights and Runs 80 Miles a Week

72-Year-Old Ernestine Shepard Lifts Weights and Runs 80 Miles a Week

http://www.fitsugar.com/7214904

Ernestine Sheperd is 72 years old. She runs 80 miles a week, lifts weights every day, and is a certified trainer. Among her many accolades is a first place showing in a body building competition. Talk about inspiration.

Adho Mukha Svanasana

Better known as downward facing dog. :-)

Went to my second yoga class today, it was the regular beginner level. It was a decent jump from the intro class. But I kept up and it posed a bit of a challenge which is good. During the millionth downward dog (exaggeration, obviously) I began to wonder if I was in over my head. But then we moved onto something else for awhile which gave my shoulders some time to rest. So I made it through only modifying a few times. So I feel accomplished, and really relaxed.

I overworked my shoulder somehow on Monday so it was sore, yesterday Stephen helped me stretch it out and today yoga helped a lot also. So I feel pretty much back to normal. I will be going to yoga twice next week, and 3 days with Stephen, should be an interesting week. Hopefully I can still walk by next Saturday. ^.^

Workout with Stephen yesterday:
Cardio warm up - 10 min stairs

stretching out my shoulder - 10 min (this was pretty uncomfortable for awhile, but made a huge difference)

Legs - 4x
Leg press - on machine - 20 reps
back extensions - 20 reps
Seated quad curls - 20 reps

Abs
lower ab raises
multiple things I don't know how to explain right now

More stretching out the shoulder as it had tightened up again

Then I went to PF Changs and had the Salmon steamed with ginger, and ate half. That's 310 cal, which is pretty much the healthiest option on the menu. That restaurant specifically is "dangerous" when trying to maintain a healthy diet because things are served family style, and in over sized portions. Most plates contain 2-4 servings, check out the menu link I posted it will be an eye opener if you haven't looked into it before.

Haven't felt like writing...

So last week I went to yoga, it was great. I'm going again this week. I just haven't felt like sitting down to blog lately. I kept thinking I would write last week but never got around to it. So I'm making the effort to write today.

Thursday morning I went to an early Yoga class, it was called Intro to Gentle Flow. The class was relaxing and soothing, the lighting was fairly dim. It was quite, and I actually did begin to sweat a little. I was also fairly shaky, I attribute some of that to Stephen's workout the day before, and some to the fact my stabilizer muscles are weak. So after the class ended the instructor talked to me, I signed up for a trial card (discounted rate for new clients). She also told me I was at a level where I could attend and attempt any beginner class. So this week I'm going to the regular beginner class. I started at the "easiest" level as I didn't want to get scared away. But I wanna try something a little quicker I think. As I would like to gain some of the benefits of Vinyasa yoga and the entire flow style.

Friday - worked out with Stephen
It was a leg day, involving kettle bells, two 20lbs one's to be specific. We did (remembered in no specific order)
Cardio warm up
20 - weighted squats (both kettlebells)
20 - jumping squats - no weight
20 - weighted backward lunges - (both kettlebells) (10 each leg)
20 - one legged deadlifts (both kettlebells) (10 each leg)

That's all I remember at this point, there might have been more. The backwards lunges burned the most, I remember that. ~.^

Monday (today) - upper body
Cardio warmup - 10 min stairs

10 - Decline push ups, on perfect push up handles (legs up on box, hand on floor)
10 - pull ups, wide grip
10 - floor push ups, aka regular - with perfect push up
10 - pull ups, close grip
10 - floor push ups, aka regular - with perfect push up
10 - pull ups, underhand grip

Abs - 6lb medicine ball thrown at my by Stephen
20 - front
20 - each side

2x
15 - overhead push press - on cable machine
12 - seated lat pulls - 70lbs - cable machine

---

Been keeping a food journal again, at least writing down the times I'm eating and what I'm eating. Not writing all the calories, etc. But just trying to get back into the better habits. Re-balance out my meals, etc. Laziness and complacency have appeared on my booty, so I've need to get back into my old groove and lose these pounds that reattached themselves and hopefully lose a few of their friends too.

Good luck out there!!!

Arms and Abs

Today was all about arms and abs at the gym with Stephen. Tomorrow I'm going to go try out a yoga class, it's the super beginning class but I've never done yoga besides through the Wii. So I think too easy is better than too hard, lol. The style is "called “Vinyasa” or flow-style Yoga. This style is one of the underlying principles of the ancient and classical form called Astanga Yoga, also referred to today as Power Yoga. This style dates back to 400 B.C. and is known for its therapeutic value."

I'm nervous but excited, I'm going to the morning class, hopefully it's fun and relaxing. Along with helping to improve flexibility and all that.

So today my workout was basically as follows:

Mile run - cardio warmup

Repeated 3x
Shoulder presses - standing - 18-20 reps - 25lbs each hand
Bicep curls - curl forward, curl from sides - 10 reps - 12lbs each hand
Dips - while Stephen was holding my ankles I was holding the rest on my arms...- 30 reps (1st round), 20 reps, 25 reps

Ab work - thrown in throughout other sets
What I'll call alternating bicycle crunches - 10 reps each leg, 10 reps both
Sits ups
Leg raises

Consistancy is key

I've been thinking about that lately, being consistent. It's what I was failing at for awhile in terms of healthy living and working out. I'd gotten out of the habit and didn't take it upon myself to maintain all the work. So what happened...well my jeans are a little tight, nothing too drastic yet. But that's because I'm taking the initiative again and not going to maintain the bad habits I'd picked back up. It's going to be hard to get back into a full on healthy lifestyle, but it's like riding a bike I'm guessing. It's not like I don't know how, it's just a matter of doing it.

So yesterday when a family emergency called Stephen away instead of doing what I normally would do and just be a bum and not workout. I used my netflix account and pulled up a Pilates streaming video (they also have tons of other workout videos streaming). It wasn't the most intense workout, but it worked my abs, and helped me realize how much flexibility I've lost...not the worst thing but something I want to fix. Today I did workout with Stephen, but it was what he called a light day.

My workout consisted of many exercises one can do at home or anywhere pretty much.

Cook This, Not That!: Kitchen Survival Guide

David Zinczenko

10 min cardio - elliptical today
20 - back extenstions
20 - squats, when I came up I stood up on my toes
25 each leg - propping one leg up on a box keeping the other in front lunging in place
Wall sit squat - 15 sec halfway down, 15 sec all the way down repeat for a min, no rest
Walking lunges - about 20
20 - back extensions
Step ups onto 24 in box, at top bring knee up (think step aerobics on a giant step)
Some other side lunges too.

That's all I remember, no weights involved just me, myself and I. At home you could use a chair to prop your leg onto, and to step up onto. ^.^

Now the book I posted here in the entry, is one I recently purchased. I'm a fan of this series but this has to be one of the best books. It shows you how to cook food similar to that found in many restuarants how to balance out your snacks, and gives easy to follow guides on what are the best (and worst) foods by category, ie meat, carbs, fats, etc. Amazon provides a "look inside" if your interested.

Something else I've thought about in terms of food, if you can get it through a drive thru it's probably not going to help you be healthy, or lose weight. Obviously there are a FEW exceptions but not too many. Cooking for the most part isn't that time consuming and can be fun.

Happy sweating!!!

Short and to the point

Even a short workout is better than no workout, today I fell asleep before going to the gym. I dozed off after breakfast and while I was hanging around. Productive not so much, but dang it felt good. :-) Anyways point being I still went to the gym but had a little less time, but that didn't hinder Stephen from giving me a good workout.

10 min cardio warm up - stairs

Arms/Shoulders

First there was a series of stretching for my arms

Strength training, 2x
18 reps - shoulder press - 10 lbs each hand
14 reps first round, 10 reps second - curls - curl to the front, curl to the side = 1 rep,, 10 lbs each hand
Dips - till muscle exhaustion, I did 30 reps first round, 20 reps second round

That was it for today, it took a little over 30 min to complete, and that included a little talking. My arms were burning pretty good by the end, and I will probably have a little DOMS later. :-)

Good luck keeping your resolutions.