While I’ve not posted in a week, I’ve not quite fallen off the wagon. Macy had an operation that removed a tumor under her arm (right in her armpit), so I’ve been keeping her quiet. The operation was on the 4th. On Monday, the 8th, I asked Mark to help me look under her arm more fully as I had only been checking her stitches from the front to ensure no bleeding, swelling or signs of infection.
I was greeted with the sight of a gaping hole. (My husband did not look). I was mortified. My vet was just a minute from closing, so I had to go to the emergency vet. It was a 3.5 hour odysset (1 of those hours was the 2x drive). But Macy was very well behaved in the car and at the vet. They re cut her and re-stitched her. The vet believed that she had licked the stitches, though I had not seen her do that. They recomended a conical collar to keep her from licking.
Given the clumsiness of those, I elected to put a t-shirt on her. She has tolerated that very well. She managed to slip out of it, and then I saw the real culprit behind her busted stitches–she started scratching with her hind let underneath her arm pit. I’m sure that it is quite itchy! I put her back in her shirt (and did some retrofitting). She LOVES the shirt. The cone would have been ineffective in preventing the hind leg scratching and would explain why her stitches were intact in the front.
Though I’ve not been running, I’ve been working out with my 10 lb medicine ball for three 15 minute sessions this week. They have been very effective for an overall workout–to include cardio.
I had lunch out twice this week. My friends remarked “Wow look how skinny you have gotten.” Now, I’ve lost about 10lbs–but I’m only 5′5″. I’m still about 8 lbs over the weight that I want to be (which is not one of those perennially wished for weights, but one that I’ve had and maintained during my previous fitness period of my early 40’s). I should also add that one of my lunch dates who remarked how skinny I was had made that comment some years before when (1) I had never been overweight and (2) (of course) had not lost any weight (nor did I need to) to warrant the comment. Makes you wonder how your image gets stored in people’s memories!
Nevertheless, though I’ve not been pounding the trail or the pavement, the medicine ball workouts have been good body sculpting time. It’s terrific to look in the mirror (yeah, naked) as see that you are building some really healthy contours in arms, waist, butt and legs. Though very satisfying to see—I can really notice how much easier I can do my warehouse trips and heft dog food bags, cat litter bags, and canned food cases in my cart, out of my cart onto the belt, back into the cart, into my car, and finally, out of my car into my home.
But it is time to get back to pounding dirt/pavement a bit more and to continue with the strenght/tone. My weight has not moved–given my inattentiveness to what I’m eating (meaning I’m eating/drinking what I want) and that I’ve not gained weight, is a good thing. However, I’m only 1/2 way toward my weight goal–so being nonchalant about it is certainly no way to get to my goal.
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December 14th, 2008
leisa
Loved how my arms and back felt after my workout early in the week. Used the 8 lb medicine ball to do a variety of exercises this a.m. I like the way particular muscles respond to being put in load position (position + weight (optional)) and then using very small movements (both directions) to work the muscle further. Callanetics (that old blast from the past) uses such a load and then small movement dynamic. You will feel it, as it’s a great way to fatigue the muscle quickly. More importantly, (I think), because the circular motions are controlled and are a fine muscle movement, more minor muscle groups are engaged.
I also worked my leg muscles by lifting straight out, heel as high as it could go and then doing small circles.
I find these exercises to be very effective and centering. It feels good to incorporate more strength training.
As I sit here typing, I can already feel my muscles responding.
Workout:
- Type: Strength Training
- Date: 12/08/2008
- Time: 09:17:28
- Total Time: 00:15:00.00
- Calories: 110
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December 8th, 2008
leisa
My daughter has hoarded a few of my fitness items in her room: my yoga mat and my 10 lb medicine ball. I did an arm and core workout with medicine ball a couple of days ago. My core consisted of holding the medicine ball just overtop my head (arms were NOT outstretched), and bending to the left and the right. I also did walking lunges while getting the paper on the incline of my driveway about 3 times this week. None of these were sustained enough to call cardio, but they worked large muscle groups and provided ample reminders (read: soreness) that body work was accomplished.
With vet trips and hospital trips, my mind has been pre-occupied with other things. I’ve felt no motivation to engage in any real cardio this week. Nevertheless, I’ve exercised some rustier parts of my body. My core is sore and my thighs are tight–a very pleasant feeling,frankly. I’m reminded of how much our musculature contributes to our posture–and most importantly in relieving the load that more tender parts of our body (read: lower back) must do absent any muscle help.
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December 7th, 2008
leisa
Did a general cardio workout to include full body skipping. Yep, skipping. Full body skipping–big hops, full arm swings on an up hill grade on my driveway. It’s a terrific way to engage your entire body and rev up your heart rate.
If you are not familiar with plyometrics, perhaps it is time to familiarize yourself with the concept. Here’s the definition from Wiki
Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and as it was supposed to be surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump or the speed of a punch or throw.
Juan Carlos Santana writes in his three part series which you can view HERE:
If you want to see the real kings of plyometric training, go to any playground and watch children play.
Conditioning muscles for very specific performance (speed/force) will enhance any sports regimen as well as improving mobility for everyday activities. As with any conditioning, you should approach plyometrics with a regard for your current condition and abilities. A simple search of the web will find many free resources that you can access easily.
Plyometrics is used by elite athletes to improve their performance. But one needn’t be an elite athlete to incorporate some simple exercises into one’s exercise routine. I’ve re-embraced the FUN of doing cardio cross training by running around my property and using anything that I come across as an exercise accoutrement.
A tree is a great thing to do a push away (lateral push up!). It’s also a plyometric–push yourself all the way OFF the tree and then push onto. You’ll feel it. Just don’t get too tired and do a face plant on the tree!
Firewood—a heavy and wide piece of firewood makes a great thing to lift and move about with your arms, with your torso with your back. Because it is not shaped like anything else you’d work with in the gym, you will work different muscles. You’ll feel it, and it will feel good.
Fallen trees–step ups and downs. Push ups. Springy small trees—use these to get some deep stretches in your arms and back. I have a Japanese Maple out front that allows me to stretch in some terrific ways.
I started my post with skipping. Skipping is something that everyone can do, and by golly, your brain will love it too! How can you depressed when you launch your body into the air? Your spirit and your body will soar.
Workout:
- Type: General Cardio
- Date: 12/03/2008
- Time: 10:49:29
- Total Time: 00:15:00.00
- Average Heart rate: 140
- Max Heart rate: 160
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December 3rd, 2008
leisa
Here it is Tuesday, and I’ve not done anything much since post Thanksgiving. I did get on the scale, and despite imprudent eating, I did not gain anything. That gives credence to the calorie burn in my T-G fest preparations. My tired bones, too, were a testament to the work load.
I did not have the level of intensity in this past month’s workouts as I did in previous months. I ‘noticed’ my adult onset female bitchiness (otherwise known as PMS) more so than in the last two months. I was also punked out more–and needed a couple of days recuperative time. Some wrestle with food cravings and other stuff, it seems that my battle is with my uterus.
While it is an abusive relationship (with it meting out the pain end), for some reason I’m quite attached to it despite the admonitions of many of my uterus free friends to “throw the bum out, you’ll never miss it.” It did carry two children, and has provided respectable service despite its falling into a state of extreme grouchiness punctuated by violence.
I leave now to take all three of my dogs to the vet. Hopefully this will not prove to be stupid ambition on my part! It is time to get the three mule team back in action–it will be good for me and my grouchy uterus!
P. S. I took all three girls, and I was so proud of them! They listened, got in and out of the car with ease; lay down quietly while we were waiting;were amicable patients. Macy weight 68.8 and needs to lose 8 lbs. I’m glad they did not put me on the scale. Daisey has gained all of 1 lb in the year that we’ve had her. Ella Rose, our newest addition–she’s gained 3 lbs since we’ve had her!
The vet started to tell me all the ’stuff’ we could put Macy on to help with weight. I said, no, diet and exercise will work. The trouble is she eats so little of HER food, an so much of everything else. We’ll put up a food quarantine!
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December 2nd, 2008
leisa
Yep, I calculated this number after seeing the inspiring workouts by others over these last couple of days. My activities were confined to prepping for a meal, so I had to at least see what cooking burns in terms of calories. At mycaloriecounter.com, they estimate 159 per hour for a 140 lb person. Preparing a meal is an activity rich enterprise.
Over two 14 hour days, then, I burned 4,452 calories preparing my Thanksgiving meal–to include the necessary accoutrements of cleaning as I went along. (I had originally calculated this using 12 hour days, but my days were longer than that as I thought about it). Lots of walking from the garage (attached) refrigerator and the kitchen, to the neighbors to get ice from their ice machine, to the garden, to the compost bin, to the trash, to the deck to check on the grill (which cooked the ham) and about 1000 laps around the kitchen.
A 15lb turkey, with about 5 lbs of ice and 8 lbs of water in a cooler makes for some reasonable muscle work. Chopping, peeling, grating, sautéing, stooping, reaching, unloading the dishwasher and loading it about 10 times, handwashing dishes etc….I did do some leg lifts and back stretches when I was outside on one of my compost bin jaunts. That helped loosen things up for the next barrage of tasks, and I can feel them this morning.
Our meal was delicious, though there were a couple of times during the day where I thought the cooking gods were conspiring against me. But my guests were arriving at 5:30-6:00 p.m., and I had a glass of wine in my hand at 5:30 p.m. and did not feel flustered.
It was the smoothest T-G, I’ve ever had. After cooking all of these years, I let go of one simple notion that made all the difference. What notion was that? The notion that guests had to view the whole ham or whole bird prior to my cutting on it. Dispensing with that habit meant that I could cook the ham early and carve it–rewarm before serving, and I could be carving the bird just before guests were arriving. What a difference!
Today, I’m off my feet. By the end of last evening, my feet, legs and back were reminding me that they were unused to such demanding days of conscripted service.
P. S. I’m hoping that the 4452 is actually less than I consumed! (I think that it is)
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November 28th, 2008
leisa
If someone were to ask me what is my favorite thing to do with other people, my simple answer would be “to feed them.” For me, planning and preparing a special meal is a solitary and creative ritual. My goal is not to be lavish, but rather to be inventive. I want to prepare a meal that will both surprise and delight–not only my guests, but me. Inviting someone to your home for a meal is an act reflecting both generosity and goodwill. A shared meal provides strength and renewal not only for our bodies but for our spirits as well.
There is a sacredness to the shared meal. The preparation of the meal is a transformative process that relies on the bounty of the land, the toil of many who work to grow, harvest, deliver and package our food, and the sacrifice of an animal on whose flesh we dine. And the cook is the ultimate alchemist who transforms sometimes disparate elements into a concert of aromas, textures, colors and tastes. And to sit at the table and share in this experience requires us to set aside our differences. It is no accident that ‘breaking bread’ together is the ultimate in our setting aside our differences. A shared meal repairs our relationships and cements the bonds that hold us together.
I had the opportunity to go to Spain on a private group wine tour. If that sounds a bit elitist, it was my first trip to Europe, and we do not take regular vacations. It was a splurge (it was just me), and it was the first time in my life that I was away from work (highly stressful job) and family for two weeks. My mid-life flight from life! On a whim, I took a college level wine course offered through the culinary program and the community college. As it turned out, my professor (a microbiologist and a professor emeritus at the medical college) arranged wine tours every other year. It is always booked up in advance. I had a particularly bad day at work, and I jokingly asked, “Dr. F, are you sure your wine tour is filled up?” Surprisingly, he answered, “As it happens, I just had a cancellation today, but you must let me know tomorrow.” I came home at 10:00 p.m. and asked my husband if he minded if I went to Sicily/Spain without him for two weeks. I had my money in Dr. F’s hands the next day!
It was a lifetime experience for me. I was going on a trip with 29 other people who I did not know (except for Dr. F). We visited several wineries and the format was the same: tour of the winery accompanied by a meal featuring local food paired with the wineries offerings. While the wines and the foods were different from winery to winery there was a very distinctive similarity: the extraordinary graciousness and pride in which each wine maker owner shared his/her wines with us and the bounty of food that accompanied it.
While each meal was memorable in this regard, one stood out particularly because we were watching the food get prepared. Our meal was at the home of the wine maker, and his cook made the food and served us (with some help). She was a woman in her late fifties. She was both energetic and purposeful in her ministrations to each dish that she prepared. As she brought them to the table, she radiated joy in the simple pleasure of sharing the gift of food with us. We gave her a standing ovation at the conclusion of our meal.
I write this post on the morning of my own two day cooking odyssey to prepare a Thanksgiving meal for my family. We’ve a modest group. There are four of us plus two sets of grandparents. I’ve also invited a bachelor neighbor–a long time friend who is frequently a guest at our table. Just nine of us–I know several who have as many at 30 people. As I was in BJ’s last evening securing the victuals, I paused in front of some elegant plastic plates. I went passed them. I returned to them and caressed them in my hands thinking longingly of how easy they would be to toss in the trash afterward. I put them in my cart. Two aisles later, I turned around and put them back. My meal will grace my china.
My best to you and yours as you celebrate this special day of giving thanks.
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November 26th, 2008
leisa
Workout:
- Type: Run
- Date: 11/25/2008
- Time: 07:30:00
- Total Time: 00:30:00.00
- Average Heart rate: 147
- Max Heart rate: 167
- Distance: 1.75 miles
- Average Pace: 17:08.57/mile
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November 25th, 2008
leisa
I planned my Thanksgiving menu prior to reading Sheba’s excellent strategies for avoiding extra pounds. I’ve been cooking T-G dinner for more 20 years, my strategy for not have TWO T-G dinners (my parents and Mark’s parents). However,I cannot say that I spend any time considering the health benefits of the meal. I know that there are delicious and healthy alternatives; I’ve just not cared to seek them out.
As we eat pretty healthfully throughout the year, I’m fairly nonchalant regarding T-G. My other special dinner is New Year’s Eve. We rarely eat fast food. We do not eat fat and sodium-laden frozen food. I mostly grill or bake, and I rarely fry. But that is not to say that there is no room for doing better. There always is.
I might as well share the menu:
Brined Turkey
Ham
Tart Cranberry sauce
Sausage cornbread dressing
Potato and Turnip Gratin
Spicy Pecan Pear Muffins
Brussels Sprouts Hash with Carmelized Shallots
Scalloped Oysters
Pumpkin Marscapone pie
Maple Pecan Chocolate Tart
For now, I’m going to stick with keeping my activity level high in comparison to my pre-program lethargy, and I’m going to do more portion control rather than recipe control. I always loved Julia Child’s approach to food–she’d rather have one spoonful of something really rich and decadent than a whole plate of something less satisfying.
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November 24th, 2008
leisa
Outdoors. Walking. Walking lunges. Step ups. Step ups with leg extensions. Tree push offs. Firewood lifts from all sorts of ways to work arms and torso and back. Monitor chest band was not on, so no good measure on effort. But it felt hard like a moderate workout.
Workout:
- Type: General Cardio
- Date: 11/24/2008
- Time: 18:59:07
- Total Time: 00:20:00.00
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November 24th, 2008
leisa
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