Cowgirl Power90

A quick update on this week.  MMW was 178.5!!!! But of course, later in the week I saw the 180 again.  I won't really believe it's off for good until I see 175.  On the other hand, I was able to get into a summer dress from four years ago...I could get in it, but it's not flattering enough to wear anywhere but my living room (and that's if the Cowboy and Lucky One agree to keep their traps shut.) But, it's progress!

Since we've had searing temps and humidity this week, I've opted for in-house-early-morning Power90 workouts. Calling it Cowgirl Power90!  There's a Cardio set and a Strength set.  Each has warm-ups and stretches throughout.  There's also a very good (meaning do-able) Abs set of 100 total reps, but it is done as 10 reps of 10 different exercises.  That's the do-able part.  So far this week, I've done this every day.  MW have been Cardio, TT is Strength.  The Abs are done with the cardio set.  I'm actually able to do each of these as instructed without hitting the pause button to resuscitate.  Did I mention that we have yet to have the AC fixed?  So this is all done while sweating up a storm.  Do I get extra points for that?  (The guy is here today.  I won't hold my breath.)

I'm off to the northern latitudes on Saturday for a few days.  First, some family time with dear cousins, then going to have some girl time with my bff/sponsor/spiritual-sister Lynn in Wisconsin.  I'm bringing all my workout gear and plan to get some running in on the path around the lake.  I always come home from any time with Lynn motivated to be a better me.  She's that kind of woman.  And she doesn't have to say anything...just being with her is all that's necessary.  I hope you have that kind of friend.  I hope I AM that kind of friend.  I'll keep in touch throughout the week if the technology is available.  Enjoy yours!

Just plain ticked off...

If anger or frustration can be a motivator, I say "bring it on!"  Yes, I got on the *%$#@&% scale this morning and saw 180 again!  What's up with that?  I did well okay on the food plan last week (except for that little snack of chocolate that one time!) and I did exercise at least 4 days, but apparently it's not enough.  So, I'm getting mean, now!

This morning, I pulled out the big guns... the Power 90 (Tony Horton's) workout.  This was the original one, the old one, the one apparently for aged, slug-like people like me...not the P90 or the P90X.  No way I'm going there any time soon.  The Power 90 workout is a DVD set we picked up (thanks, Alanna!) that has cardio, abs, and strength training workouts to choose from.  Lots of variety of movement and it's easy to adjust to my beginners level.  Today, I did Cardio/Abs, Level 1-2, for 45 minutes.  I managed to actually get through it, modified some the exercises a bit, but stayed with it.  With 40 extra pounds on my body, just moving it at this pace provides enough challenge and resistance (me vs. gravity!) without having to add weights, etc.

My intent is to try to do this five days this week, and maybe some walking with The Cowboy on the side.  I'm going to eat what I'm supposed to eat, drink my water (I'm really doing this very well), and see what happens.  I'm also going to try to get some swimming in somewhere this week!  Oh, and did I mention dancing???  I love to dance...always have.  I may have found an opportunity here in the area.  Stay tuned...this could be interesting!

I'll take it!

Wednesday, June 9, 2010
Outside: Rain, horrid humidity
Inside: Dry, less humidity (no AC on yet!)
Workout:  Running on the Rebounder (mini-trampoline) with Wii Open Run, plus
30 min. Strength Training with Wii

Results:  Ran 4.4 miles (what???) in 30 minutes non-stop on the Rebounder, burning 217 calories, then 30 minutes of other strength work, balance checking, arm toning, waist whittling with a workout program on Wii Fitness, burning another 117 calories!  And sweating like nobody's business!

Now, I'm not sure how precise these results actually are, and of course I realize the Rebounder helps me run, but I ran/bounced, and ran/bounced hard intervals, for a 30 minute stretch!!  Makes me think that a trip to an air conditioned gym, running on a treadmill, might be just the encouragement I need.  And I'll take it!

Where do you recommend?

The Running FarmWife

It's Wednesday.  Which means I should be out running.  But it's raining.  Which means I'm in here typing.  Would this be a good time to say I'm in the market for a good elliptical machine?  Seriously.  If you have a quality machine, or are aware of one, please let me know. I have to have something as an alternative to the road outside...for days like today.  Guess I'll get on my mini-trampoline and run with the Wii!

For the record, my MMW this week remained at 180.5.  When I bust that 180 mark I'll shout it from the rooftop!  (Though no one but the cows may hear me.)  I did, however, meet my goal of actually running both of the three minute intervals and two 90-second intervals during my C25K workout on Monday.  Does it matter that the last minute of the last run was spent panting, gasping, and begging in the name of Jesus for any heavenly help possible?!  I confess.  It's true.  I am not to proud to beg.  I did remember to thank my guardian angels once I was able to verbalize again.

We did a little hay-gathering this week.  The Cowboy, me, and The Lucky One (son Nick) worked together to get the bales that we needed from our hayfield into the barn.  I managed to drive the truck and help unload the trailer with only four new bruises!  (I hate when I find bruises and have to figure out how they got there!)  The low point of the afternoon...The Cowboy gets snake bit.  The high point...The Lucky One guesses on the nose the exact number of bales we bring in.  He wins a five dollar bet with his dad, while dad makes sure that snake is dead, Dead, DEAD (and not of the poisonous type!)  Oh, and The Cowboy takes a nice photo of the FarmWife. Thanks, babe.

Walking Off Weight

Is it just me or did Kentucky weather jump right from April to July?

Wed., Jun 2, 2010     
Time:  10:30 a.m.              
Temp: 81 degrees  
Skies: Clear                
Winds: WSW at 8 mph    
Humidity:  68%
Distance: 3 miles      


I'm beginning to realize that I may like to plan exercising or read about exercising more than I like actually exercising!  But I'm also learning things--so I thought I would share some of the vast knowledge I'm gaining (while losing!) with you today.


I came across a book by Michele Stanten, the Fitness Director of Prevention magazine titled "Walk Off Weight" which I highly recommend.  This is a step-by-step interval walking program that has been proven to burn three times more fat than consistent-paced walking.  It's very similar to the C25K plan I've been working with, but without a goal of running...and likely without some of the jarring aspects on your joints as well.  The book is written primarily for women, and ta-da!, information for the woman over 40 abounds!


Interval training is that burst of intensity for a short period of time followed by a recovery period...i.e. my walk/jog/walk/jog "wogging" routine.  But with the timing of my workout today and the heat, I decided to try this program which is still supposed to help me burn fat but maybe not throw me into a ditch.  


After a warm-up of 5 minutes the pace increased to a moderate walk (intensity at about 5-6 on a 10 point scale) for one minute; then a fast pace for 30 seconds.  Moderate/fast/moderate/fast.  Fortunately, when I purchased the book, a little MP3 player came with it with the program already installed and the friendly voice of Ms. Stanten encouraging me along the way.  She would prompt each interval and celebrate with me when I finished.  The program starts you off doing this for just 20 minutes, then with a cool down and stretches afterwords.  Since I've been at this for a month, I jumped to a 45 minute routine...and it was plenty!  Kicked my butt!  I ended up in the creek with Hershey-the-dumb-dog as a treat for both of us and immediate cooling off period!


There's much more to this book that just a walking schedule.  Also included are the science and data proving the results of this program; very valuable info about shoes, socks, and other gear; warm-up, cool-down, and stretching moves; very user-friendly strength training exercises; how to Tone Walk, and the value of long-distance walking; and of course a very sensible eating plan, menus, recipes, and shopping lists.  It's also fun to see the actual results of people who participated in the program, their photos and their comments.  


I know many of you want to make changes in your own health, and you've been a great encouragement to me on this journey of mine.  So, maybe running isn't for you...not sure it's for me!  But you can walk!  And if you can reach your fitness goals in less time per day and quicker than you every expected, why would you not?  What's holding you back?  No judgement on my end...cause I've been there for years.  Could a little information and friendly motivation get you moving?  


The book and Mp3 player are both available at Prevention's store (click here to go there.)  The book itself is available most everywhere including Amazon.com.  Check it out!  In the meantime, I'd love to hear if you are following my blog! Comment here or on Facebook and let me know you're reading!  I LOVE to hear from you!