Bev's BLOB Blog

I sure have figured out that my demise is letting myself get over tired! I put in a 10 hour day at work yesterday, and most of it was very physical, moving things about, etc. so by the time I got home at 6:30 pm, I was exhausted.... mentally and physically, and was HUNGRY! So when hubby called on the way home from Ben's soccer game to ask if I wanted something to eat, as he was stopping for Ben... I said, "YES!!! One of everything!" So I had burger, fries, and ICE CREAM! On the upside, I did go for a good, hard fast power walk for 25 minutes during my lunch hour. Now, tonight... same thing... got into the ice cream after working all day. I think what happens, is I just get too tired to care! Hubby and Ben are leaving for an out of town hockey tournament tomorrow at noon, so I'll have plenty of time to exercise and eat light all weekend!

I'm having a good week. I'm doing well in both the exercise and food department. I still have room to improve in the food area, but basically, I'm doing really well this week. Yesterday I did my Tae Bo Crunch (weights) tape, and "Yoga for Dummies". I felt really good afterwards!

I found another blog to add to my list of reads: namaste: a self improvement journal

TIP OF THE DAY: One of the biggest factors contributing to the loss of motivation is that many people make the mistake of doing the same things over and over again, day in and day out. One person might run everyday, while another might only do the stair climber. I encourage you to add variety to your fitness routine, even in the very beginning. If you primary exercise is walking, then make sure you walk a different path often, or change the speed or your walk. If you have access to a gym, then, by all means, take advantage of the many different types of machines they have there, as well as the pool, and any aerobics classes they might offer. Even now, when I sense boredom setting in I try to take up a new sport, or at least rearrange the order of how I do things. Start out with two or three different forms of exercise, and add new ones as you start to get bored. Not only will variety help with the boredom factor, it will make you stronger in the long run and prevent injury.

Joanne Bednar

STRENGTH TRAINING
by Katy Yocom

When they're exercising to lose weight, many people focus exclusively on cardiovascular training--running, walking, stair climbing, bicycling, and so on. They overlook strength training, and that's a mistake.

Strength training gives you more muscle. More muscle means a higher metabolism, so you burn calories faster. Lifting weights provides other healthy effects--long-term (it builds bone) and short-term (it tones your body so you lose inches and drop clothing sizes).

Too many dieters fear that strength training will cause them to bulk up or gain pounds because, as we've all heard, "muscle weighs more than fat." That's wrong for two reasons. First, normal weight-lifting won't cause you to bulk up; ask body-builders and they'll tell you they have to follow a rigid workout and diet regimen to gain their bulk. Second, muscle does weigh more than fat--by volume. That means that a pound of muscle is smaller than a pound of fat. Gain muscle and burn fat, and you'll lose those extra inches. That's good news for dieters, not bad!

TIP OF THE DAY: Want to avoid the joint injury potential that comes with jogging or other high impact workouts? Try walking with a weighted back-pack. Simply placing some books or other objects in your backpack will increase your calorie burn dramatically! You can also find weighted vests available to buy, but they are much more expensive.

Joanne Bednar
The Motivation Station:

TREADMILLS or dreadmills as I prefer to call them

Treadmills are the most popular home exercise machines for aerobic fitness. They simulate real life using the authentic movements of walking, running, or jogging. Studies have indicated that the use of a treadmill for an aerobic effect results in the burning of more calories than any other indoor exercise equipment.

It's important to research the different types of machines before you buy so that your treadmill does not end up as a clothes rack. Non-motorized machines are suitable for walking but don't withstand the more vigorous movements of jogging or running. If you plan to jog or run, you'll need a more stable version with a relatively quiet motor. Also, an emergency shutoff is absolutely necessary for a motorized machine.

Treadmills range in price from a few hundred to thousands of dollars. The basic treadmill includes an electronic display that shows the speed, elapsed time, distance traveled, and the calories burned. The belt is at least 15 inches wide and 50 inches long. The incline has a 10 percent grade that can be adjusted during exercise. The motor allows for speeds of at least 8-10 miles per hour.
--------------------------------------------------------------------------------
Elizabeth Thornberry has a Master's Degree in Physical Education and has taught at both the secondary and post-secondary levels.

I was real busy this weekend with computer work, but managed to stay on track for the most part with my eating. On Friday, I did Tae Bo Basic Live #3, 30 minutes of "Yoga for Dummies", and 150 crunches. Saturday I did 20 minutes on the stationery bike, and 150 crunches. Today I took a nap.