"Believe that you can run father or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn out beliefs stop you from moving beyond yourself." -John Bingham, "Tools and Rules," Runner's World
Sub in whatever workout you like doing for the word "run" in the quote above, and you could sub in "excuses" for "worn out beliefs." Believe you can do it and do it :) Amy C., I'm so happy you were able to be an inspiration for your nurses group!
How are the Pushups & Situps challenges going for you? My knee pushups are getting harder, that's for sure, but I'm proud to say I've made a lot of progress in my arm and shoulder strength :)
So you may have heard that strength training, resistance training, or weight lifting will increase your metabolism and cause you to burn more calories while resting- heck I even posted an article about that at the beginning of this challenge- sorry. Well, it kind of will, but just a couple calories more, nothing huge. This really cool
article points out that it's a myth that 40 mins of strength training will burn more calories than cardio work, but the real kicker for losing weight is reducing your calorie intake and getting in great runs/walks/cardio. This
article points out that it's a myth that you can weight train away a specific spot (i.e. saddlebags, spare tire, etc.), but that fat loss actually is a body-wide thing. Weight train and do cardio for your entire body and you'll see the results. This
article points out that weight lifting or resistannce training is important to maintain your lean muscle while dieting, but that it's not the sole solution for weight loss. You've got to still get in great sweaty cardio sessions and reduce your calorie intake.
So, the bottom line? We all are AMAZING with our 1) watching our calorie intake, 2) watching our calorie expenditures in workouts and 3) toning our bodies/preserving muscles with pushups and situps.
Keep on rocking, ladies! You're all doing so great!
What workouts have you been doing or do you have planned for this weekend? I ran Saturday, Monday, and Wednesday. I cycled Tuesday. I might rollerblade sometime in the next few days, depending on the weather :) Amy F., how's your knee?
ReplyDeleteI am super excited. I just started seeing an amazing guy and he is all about eating healthy so we are experimenting in cooking. This week I have been all about the push ups and sit ups. I have also been doing wii workouts which are fun but tiring.
ReplyDeleteI just finished a run! I went with my puggle, Bela. We went 3.6 miles on the trail! Whoo-hoo! We ran the whole way only stopping twice for Bela bathroom breaks. :) It's getting cold out there. It feels good to be out in the fresh air though. Get outside today everyone!
ReplyDeleteI did my push ups, sit ups and tricep lifts last night while watching my recording of the Biggest Loser (sad to see Shay go). I also mowed my yard and worked outside for a few hours yesterday afternoon.
I'm planning on going running again this weekend to be more ready for the Berbee Derby coming up. Yea!
Shanda- oooooooooh (that's in my best 3rd grade cat call when someone says they have a new boyfriend) :) I am so happy for you! That's great that you're experimenting w/ healthy cooking- share your successful dishes on here with us! Meghan- wow, I'm going to have to tell my pug Frank to step up his game. He ran 3 miles non-stop last week with my hubby and then was strutting his little curly tail around the apartment full of himself. But Bella out did him! Ok, Frank, it's 4 miles this Saturday! :) Muahhahaha. You are so amazing, Meghan, with all of your workouts! WOW! Keep up the great work!
ReplyDeleteThis has been a good exercise week for me. I biked Sat and Mon, I walked Sun and Wed, I jogged on Tue. I plan to do more biking, walking, jogging in the upcoming days.
ReplyDeleteI am being faithful to the push-ups and sit-ups program. I switched to doing them on different days (push-ups MWF; situps T,Th,Sat) and that is working better for me physically and mentally. I am doing real push-ups and the 4th and 5th set are hard (oh yes, they are hard), but I am so impressed with myself when I finish. I also found it helps to get up and walk around slowly for 1-2 minutes between sets (that helps me do better on the later sets than just sitting for a 1 min rest).
Remember another benefit of weight lifting is building and strengthening our bones. Very important for women, especially if you have a family history of osteoporosis.
Sorry I have been MIA lately. I went on a long weekend trip and am still recovering. Does anyone else get the post vacation blues?? I am very proud to say I have worked out tues, wed, and today!! I am so grateful for this blog and for a very nice friend who watched my kids today so I could go workout! I am hoping my run tomorrow goes better so I can feel more confident about Berbee Derby. I am taking the going in the right direction and will succeed!! Thank you Sarah for all your hard work and time you put into this blog it is really helping me!
ReplyDeleteSarah F.- WOW, you're doing real pushups not from your knees?!? I am so impressed!!! You must be pretty darn buff :) I am really pushing my limits to do the knee pushups :) Maybe I'll go to the full real pushups after this 6 week pushup challenge is done! I also have to walk around between sets or else I get a little light-headed.
ReplyDeleteAbrey- I MISSED YOU!!!!! I hope you had a great rejuvenating weekend getaway :) And wow, hitting the gym hard coming back- nice work!
So I forgot to post this little success for myself before now, but here it is: I have been caffeine-free for 5 days now!!!!!!!! Not that I really have anything against caffeine, but I was really really dependent upon a sugar-free RedBull or lo-carb Monster every morning for a long time, and occaisionally a Mt Dew or afternoon energy for the extra boost to workout. If I didn't have it, I'd get a really bad headache. I feel a little bit like a crack whore coming clean, and especially afternoons are rough, dealing w/ all the migraines and fatigue as I'm going through withdrawal, but I'm feeling ok now! And I'm downing TONS of water, which is good for me. No sodas of any kind now for 5 days, even caffeine free diet ones. Just water, milk, and juice. I am going to bed earlier and more fatigued. I am going to persevere and make it through 2 weeks and then I should be in the clear, hoping I have a rebound of energy. I read that a caffeine dependancy makes you more fatigued than being clean off of it. Just doing this one weird little thing for me and my health. Some of you might think it's dumb b/c you don't have the additiction, but wow, I am so wicked proud of my little mini-accomplishment!!!! I don't want to be dependent upon ANYTHING but happiness :) (hallmark music cue.....)
Good job with the caffeine Sarah!!! That's tough to give up.
ReplyDeleteI ran Saturday, Tuesday and Thursday. I walked at the dog park with a friend this morning. Back to work tonight and hopefully a run or two over the next couple of days. My shins are hurting, but I'm trying to stretch and not push too hard. The last thing I need is a stress fracture.
I purchased a bike trainer from Craigslist and picked it up today. I'm hoping Tim will be able to get my bike on it this weekend. I'm looking forward to riding!!!!
Well, sorry I haven't been here in a few days! Because of falling on my knee on Tuesday, I didn't go to the gym yesterday, just so I wouldn't hurt it more. It's doing better, so I'm glad!
ReplyDeleteI have been trying to eat better though this week! Monday I did 1.5 miles of run/walking and 10 minutes on the rowing machine. I totally spaced out doing my push ups and sit ups! Ah! So I've missed 2 days of that this week... I will do them tomorrow for sure! I'm not sure if my knee will do my Zumba tomorrow, but I think at least I'll get over to the gym and do the eliptical or bike.
I know I gained 2 pounds last week, but I'm finding that my belt has to be tightened this week?!?!? Crazy... maybe the belt is stretching! haha! We'll see what the scale says monday!
Sarah, can't wait to see you tomorrow!
I thought I was the only one doing the pushups from my knees :0
ReplyDeleteHey ladies! Sorry I've been missing this week as well. A few of you know this already, but my mother-in-law passed away unexpectedly on Monday. Needless to say I haven't had much computer time as well as exercise and calorie counting. Just wanted to let you all know that I've still been getting your emails and have been thinking about that positive energy we always talk about and your happy conversations have helped to brighten my day. Thanks! You're all doing so great, have a fabulous weekend! Looking forward to things settling down a bit and jumping in to this again!
ReplyDeleteAmy C.- I'm excited for your bike trainer! Mine's a permanent fixture facing the TV in my living room :) Take it easy on the shins- hopefully the cycling will be a good low-impact calorie burn for you over the nexxt month or so while the shin splints heal. And I think most of us are doing the pushups from our knees :)
ReplyDeleteAmy F.- I am glad the knee is getting better! Take it easy on it- sounds like you're making progress on the waist line- wahoo for you!
Nicki- Hang in there, babe! Our thoughts and prayers have been going out to you and your family.
Well I guess it was my turn to get sick this week, but I haven't let it stop me! As usually I could have done better with my eating but I still managed to workout here at home while getting caught up on Biggest Loser. Very sad that Shay went home :( So I have to say I'm pretty proud of myself but I'm especially proud of you ladies! You guys have done great this week and continue to inspire me and make me want to keep going and to "challenge my excuses" so thank you! And Nicki, we love you and have been thinking about you all week. It's just killing us that we cannot be there with you guys but know that many prayers have been said on yours and Grants and the families behalf!
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