Working Your Core

No doubt about it, working your core is not only hard work, but so good for you. Today that is what we did. We did lots of squats- on flat ground, on a half styrofoam roller, to the side, to the front, at an angle, without weights, with dumbbells, with the bar. Whew!! My core definitely got a workout. We not only worked our core today, but also our shoulders, back, biceps and triceps. We only did a small amount of chest with some presses and flyes. Also, just a small workout today on the abs. Our essential core workout today was the back. I told Xand though that today he definitely had me sweating!! When doing upper body and lower body workouts, don't forget to work your core!

Miss my exercise?

Yesterday I had to miss my fitness fusion to go to a dental seminar. I thought about a swim that morning, but it was only a thought. I got home late in the afternoon and then my husband and I made a trip to the lake to spend the night. So today, I made up for yesterday. There were all these country roads that I explored today on my bike. The weather was gorgeous. I started out with a sweatshirt, and after going up hill after hill, it came off! One hill I even had to get off my bike and walk it up the hill. I probably rode an hour and a half. I was alone, and I could set my own pace. What a great day and what fun I had! So.... miss my exercise? Not today!

Getting Stronger

Day after day I work out and sometimes I feel sluggish, tired, and OLD!!! But not today! Today at FF, I was able to easily handle the 12 lb. bar instead of the 9 lb. bar. So yes, yes, yes, I am getting stronger. What I find out works best which I think I have mentioned before is to challenge yourself with a heavier weight. Use it only long enough that you do proper form, and when you start to give in and slouch, go to the lighter weight. Over time as your muscles tear down and rebuild, you become stronger. Today I was able to complete the entire series of exercises with the heavier weight. I say this not to brag, but just to encourage you to continue to make it a habit of challenging yourself to do more- either more weight, more reps, or working out for a longer time. You learn to know when you are helping your body and when you are hurting it. So try it today- go for that heavier weight and see yourself become stronger!

More About Spinning

I do keep improving in my spinning class. I mean... I do come up out of my seat and do a standing climb more often than previous classes. But.. I just cannot do everything that all the members in the class are doing. However, I must say that I believe all spinning participants would agree that they want me to finish the class rather than go to the ER. I can tell when my heart rate is too high. That means that I must slow things down and get back in my zone. When I finish the class, my face is beet-red, and I am sweating for an hour after the conclusion of the class. But, I am not wiped out. So remember to stay in your zone which is 65-80% of your maximum heart rate. Also, as a sidebar- last week Jodie Foster was on Regis and Kelly. They asked her what she did for exercise. She said that she did lots of things, but her favorite was her spinning class. If you have not tried it, try to get in a class and give it a shot. It goes pretty quick, it is hard work, it makes you sweat, it builds muscles in your legs, and it is a great cardio workout. And remember, whatever you are doing, it is more important that you do it often rather than going all out and burning out and quitting. As time goes on, I may change some of the exercises that I do, but I never ever plan to quit!

Getting It Done Early

I like getting my exercise done early. This way I can know that I have it done. Otherwise, there are distractions, interuptions, and surprises that happen during the day that can keep me from it. I do realize that this is not possible for everyone because of their schedules. But for me, it is great because this way I don't neglect to do it. It has been pouring rain for several hours so right now it looks like no walking or riding a bike outdoors. However, this should not hinder anyone from exercising- you can always walk at the mall or on a treadmill. And you can go to the gym or to the indoor pool. Forget the excuses. I mean... we can always find plenty of excuses not to exercise, can't we? So forget it... no one wants to hear your excuses for not exercising. You can be creative and work it in even if you have to do it in small increments. Anything is better than nothing. And take it from me.... get it done early and you are done and you feel good physically and mentally because you have accomplished something. And then if you want to do more you still have the rest of the day to do it. Remember, no excuses!!

Being Last

Have you ever been last? The last in a race? The last one picked to be on a team? The last one to make the cut? Do you know what it feels like to be last? Well.... I do know what it feels like to be last. I am the last in this spinning class. In other words... I am the worst! Yes, if we were moving I would come in last. Now, I am not looking around the room, but I can tell that everyone is doing what Xand tells them to do except me. And why? Because my heart rate is already up sky high and I know my zone. So sometimes when he says turn it up a full turn or come up out of the saddle, I ignore him and do my own thing. I am not letting peer pressure bother me either way- to hurt myself by going out of my zone, or by giving up and quitting. I am last and I am just proud to be in the running. So when you feel discouraged because you are last, think of me, and think of persevering. I intend to keep getting better and improve with my stamina and my strength in this spinning class. I know I am achieving these goals because when I go for an outdoor bike ride, I am finding that I am much stronger and give out less. This morning I began my day with my spinning class, and this afternoon I ended with a 15 mile bike ride. The wind was tough on this country road, but the breeze felt good and it was nice to enjoy the outdoors. Tomorrow is FF and I can hardly wait since I missed on Wednesday. And who knows what Saturday will bring? Rollerblading? Swimming? Walking? Biking? So many fun things to do. Fitness can be fun!

It's a Habit

I do think that my exercise is a habit. I've mentioned before that for something to be a habit you do it for 21 days. Some people say 28 days. Well, I have been doing FF and spinning now for 10-11 weeks. That means close to 75 days. And I would say that my exercise is definitely a habit. I think the hardest part of exercise is being consistent and doing it everyday. When it does become a habit, you almost are compelled to do it. If you miss, you mentally feel bad. I mean you feel guilty, like you have let someone down. Today when I woke up, I had a headache. I debated back and forth am I going or am I staying? I decided to stay at home and I took some Advil and laid in the bed awhile longer. Yes, I felt kinda guilty, but I still knew it was the right thing to do because I knew had I gone, my headache would have gotten worse and I would have really just been spinning my wheels and not had a good workout. So what about my exercise today? Did I miss? No way! In fact I did double duty later in the day. I swam for 36 laps which took close to an hour and then I went for a 10 mile bike ride. Now I do realize that some days I have more time than other people do. My point is- make it fit your schedule. And always aim for 6 days a week and then if you make 4 or 5 you are still doing good. No matter how often you do it, some is better than none. Don't beat yourself up if you miss, but just keep trying to make it part of your life- just like brushing your teeth. It is something that you do. It is just a habit!