2008 Information

********************
January
1/06 =
weight 221 waist 34 1/2
1/13 =
weight 221 waist 34 1/2
1/21 > 7
weight 228 waist 34 1/2
1/27 <

weight 223 waist 34 1/2
February
2/3 <

weight 220 waist 34
2/10 < 

weight 219 waist 34
2/17 <

weight 218 waist 34
2/24 =
weight 218 waist 33 1/2
March
3/2 <

weight 215 waist 33 1/2
3/9 =
weight 215 waist 33 1/2
3/16 <

weight 214 waist 33 1/2
3/23 =
weight 214 waist 33 1/2
3/30 < 

weight 211 waist 33 1/2
April
4/6 =
weight 211 waist ?
4/13 missed weigh in
4/18 > 4
weight 215
4/20 >1 crap
weight 216 waist ?
4/27 < (but still up 3)
weight 214 waist 33 1/2
May
5/4 = (frustrated!)
weight 214 waist 33 1/2
5/11 ? did not get to it
weight ? waist ?
5/18 > 3 (sad!)
weight 217 waist 33 1/2
5/25 >
weight 219
June
6/1 > (really weighed in Monday, that is it!)
weight 221
6/8 = (stopped gains TG)
weight 221 waist 33 1/2
6/15 <
weight 219 waist 33 1/2
6/22 =
weight 219 waist 33 1/2

July
7/1 = (sooo stuck)
weight 219 waist 33 1/2
7/6> (so feed up)
weight 225 waist 331/2
7/13 =
weight 225 waist 33 1/2
7/20 <
weight 224 waist 33 1/2
7/28 > (up but it is FS time)

weight 227 waist 33 1/2

August

8/3 > (what the H*LL)

weight 229 waist

8/10 <

weight 226 waist 33 1/2

8/17 = (no ex, sick most of the week)

weight 226 waist 33 1/2

8/24 missed it

8/31 =

weight 226 waist 33 1/2

September

Got lost in life :-(

But determined to come back at it.

October

10/19 +

weight 238 waist

10/26 =

weight 238 waist 34

November

11/2 <

weight 237 waist 34

11/9 <

weight 235 waist 34

11/16 =

weight 235 waist 34

11/23 <

weight 234 waist 34

11/30 =

weight 234 waist 34

December

12/7 =

weight 234 waist 34

12/14 > 6 (trying not to lose it)

weight 240

12/21 <

weight 239 waist 34

12/28 <

weight 237 waist 34
********************

Fresh Start Plan 7/28/08 (as it has been)

********************
Mon. track 15 min., upright stat. bike 30 min., upper body machines, pool 60 min. (note:track made foot pain and ended in numb toes, going to try the rowing machine tomorrow instead )
Tues. elliptical 15 min. (bad on foot), rowing machine 15 min. (also bad), bike 30 min, lower body weight machines, pool 85 min. (worked it hard)
Wed. elliptical(different one) 15 min. (foot cramped), bike 45 (15 warm up, 15 hills, 15 high pressure), upper and lower body weight machines, pool 90 minutes,
Thurs. arctrainer 15 min. (also not good with foot), weight machines, bike 45 min.(upped the hills and pressure), pool 60 min.
Fri. stationary upright bike 60 min., some Bosu core work, pool 60 min., pilates rebonder 20 min.
Sat. bike 45 min., some free weights(still learning), pool 60 min.,
Sun. stationary upright bike 60 min., weight machines, pool 50 min., walked 1/2 he neighborhood (but then foot gave out), some of the yoga tapes (tried working around the poses that stressed the foot), some handled medicine ball exercises

............................

Mon. Only neighborhood walking (doctor visits day :-( )
Tues. (only evening)bike 60 min., pool 60 min., yoga dvd
Wed. No real work out
Thurs. No real work out but major total cleaning today
Fri. no real workout house work and guests
Sat. upright stationary bike 60 min., weight machines, pool 60 min.,
Sun. no real work out

...........................

Mon. none :-(

Tues. none, was hoping for pm but started feeling sick
Wed. none
Thurs. none
Fri. none
Sat. none
Sun. none

BAD week.. hate germs!

This was part of the second years plan before foot problems

...

On hold for a bit because of foot problems.
Working on good alternate plan.
The work out "plan" for the next few weeks.
********************
Mon. (am)Hatha yoga class, 70 min. cardio, upper body strength (pm) ?
Tues. (am)Pilates circuit class, cardio 70 min., lower body strength, pool if time ~ (pm) ?
Wed. (am)Flow yoga class, 70 min. cardio mix, floor work, pool if time~ (pm)?
Thurs. (am)yoga dvd, 70 min. cardio mix, upper body strength, pool ~ (pm) ?
Fri. (am)Flow yoga class, 70 min. cardio, lower body strength ~ (pm) ?
Sat. (am) an aerobic class at the gym, 70 min. cardio, pool~ (pm) ?
Sun. (am)70 min. cardio, core work, pool ~ (pm) ?

Evenings bike ride, pilates reformer or core work as can be done that pm. Wanting to work more floor and core work than weight machines into plan for now.

Past plan
Mon. (am)Hatha yoga class, 30 to 45 min. cardio, upper body strength ~ (pm) pilates rebounder dvd, ab dvd
Tues. (am)Pilates circuit class, cardio 30 to 45 min., lower body strength, pool if time ~ (pm) pilates rebounder dvd, yoga dvd
Wed. (am)Flow yoga class, 60 min. cardio mix, floor work, pool if time~ (pm) pilates rebounder dvd, ab dvd
Thurs. (am)yoga dvd, 60 min. cardio mix, upper body strength, pool ~ (pm) pilates rebounder dvd
Fri. (am)Flow yoga class, 30 to 45 min. cardio, lower body strength ~ (pm) pilates rebounder dvd,
Sat. (am)Pilates circuit class, 30 to 45 min. cardio, pool~ (pm) pilates rebounder dvd, yoga dvd
Sun. (am)60 min. cardio, work of choice, pool ~ (pm) pilates rebounder dvd, yoga dvd

Depending on time any given day may add something here or there.

~~~~~~~~~~~~~~

The ending of the year had little strong exercise because of the foot/leg problem and surgery.  Hoping to get back into it soon into 2009!

2007 Informtion

Sunday weigh insStarted at 278, without the book for a few weeks, lost 10 pounds.
Then with changes from the book (started Jan. 6th)
Week*****Weight *****Change *****Waist***** Change
start ........ 268 ............. --- .............. 42 ............ ---
1 ............. 264 ............. -4 .............. 42 ............. 0
2 ............. 260 ............. -4 .............. 41 1/2 ...... -1/2
3 ............. 257 ............. -3 .............. 39 ............. -1 1/2
4 ............. 255 ............. -2 .............. 38 ............. -1
5 ............. 253 ............. -2 .............. 37 ............. -1
6 ............. 251 ............. -2 .............. 38 ............. +1
7 ............. 251 ............... 0 ............. 38 ............... 0
8 ............. 248 ............... 0 ............. 38 ............... 0
9 ............. 248 ............... 0 ............. 38 ............... 0
10 ........... 246 .............. -2 ............. 38 ............... 0
11 ........... very sick no weigh in ....... --- .............. ---
12 ........... 243 ............. -3 .............. 37 1/2 ........ -1/2
13 ........... 242 .............. 0 .............. 37 .............. 0
14 ........... 238 ............. -4 .............. 36 ............. -1
15 ........... 238 .............. 0 .............. 36 .............. 0
16 ........... 236 ............. -2 .............. 36 .............. 0
17 ........... 237 ............. +1 ............. 36 .............. 0
18 ........... 235 ............. -2 .............. 36 .............. 0
19 ........... 233 ............. -2 .............. 36 .............. 0
20 ........... 231 ............. -2 .............. 35 ............. -1
21 ........... 232 ............. +1 ............. 35 1/2 ....... +1/2
22 ........... 232 ............... 0 ............. 35 ............. -1/2
23 ........... 228 ............. -4 .............. 35 .............. 0
24 ........... 227 ............. -1 .............. 34 1/2 ........ -1/2
25 ........... 226 ............. -1 .............. 34 1/2 ......... 0
26 ........... 223 ............. -3 .............. 34 1/2 ......... 0
27 ........... 222 ............. -1 .............. 34 -1/2 ........ 0
28 ........... 221 ............. -1 .............. 34 -1/2 ........ 0
29 ........... 221 .............. 0 .............. 34 ............. -1/2
30 ........... 221 .............. 0 .............. 34 .............. 0
31 ........... 221 ............... 0 .............. 34 ............. 0
32 ........... 218 ............. -3 .............. 34 ............. 0
33 ........... 222 ............ +4 .............. 34 ............. 0
34 ........... 220 ............ -2 ............... 34 ............. 0
35 ........... 220 .............. 0 ............... 34 ............ 0
36 ........... 219 ............. -1 ............... 34 ............ 0
37 ........... 219 .............. 0 ............... 34 ............ 0
38 ........... 219 .............. 0 ............... 34 ............ 0
39 ........... 219 .............. 0 ............... 34 ............ 0
40 ..woo!... 216 ...hoo!.... -3 ............... 34 ........... 0
41 ........... 217 .............. +1 .............. 34 ............ 0
42 ........... 217 .............. 0 ................ 34 ............ 0
43 ........... 218 ............. +1 ............... 34 ............ 0
44 ........... 219 ............. +1 ............... 34 ............ 0
45 ........... 217 ............. -2 ................ 34 ........... 0
46 ........... 219 ............. +2 ............... 34 ........... 0
47 ........... 219 ............. 0 .................. 34 .......... 0
48 ........... 218 ............ -1 ................. 34 ........... 0
49 .......... 220 ............ +2 ................ 34 1/2 .... +1/2
50 .......... 222 ............ +2 ................ 34 1/2 ..... 0
51 .......... 221 ............. -1 ................. 34 1/2 ..... 0
52 .......... 221 ............. 0 .................. 34 1/2 ..... 0
See 2008 chart for the ongoing progress...

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Yoga: Loving this. The class is my favorite, now twice a week and doing tape/dvds some nights.

Pool: Doing upper body with water weights/legs with noodle. Upright running, cross country skiing and jump laps.

Rowing Machine: I like it, and feel it. Think it is really helping with upper arm and shoulder definition.

Stair Climbing: Still hard and gets the heart rate climbing fast so doing it in short intervals.

Treadmill: Shorter times to each individual interval but more intensity to each. Incline of 2 very fast pace then Incline 10 a lower pace. Short cool down periods between them to drop heart rate.

Stationary Bike: Done in intervals. Not doing this one much right now.

Bosu Training: Several starting exercises. Still wobbly on it with standing and jumping moves.

Elliptical: Trainer felt it was not as good at burning fat, but using it for variation on cardio. Intervals forward and backward w/hills.

Pilates (with the reformer): Class twice a week with the reformer. Bought a aero reformer and working on level one dvd and the cardio dvd with the rebounder attachment. **********************************************************************************************************

Strength and Balance Routine * 2 sets of reps *
--------------------------------------------------------------------------------------
Exercise............................................. ... Weight...Reps
--------------------------------------------------------------------------------------
Bosu Squat................................. ...... ..... .. --..........20
Bosu Bicep Curl.......................... ....... . ..... 35........ 15
Bosu Flexion............................................... --..........25
Lunge and Knee Lift (hold 10lb. weight ball).... --..........15
Bosu Jump and Squat............. .................... --..........20
Tricep Press................................................ 45........15
Dip Assist (weight machine)....... ......... .. .. .. 120.... .10
Chin Up....................................................... 130......10
Deadlift/Shoulder Press (using hand weights).. 10........15
Seated Hip Flexion....................................... --.........25
Leg Stretch................................................. hold 4 breathes
Quad Rapep................................................ hold 4 breathes
************************************************************************

Weight Machine Routine * 2 sets of reps *
----------------------------------------------------
Machine---------Weight---------Reps
----------------------------------------------------
Leg Extension-----70--------------12
Leg Curl--------------70--------------12
Hip Abduct----------95--------------17
Hip Abduct----------95--------------17
Leg Press-----------150-------------12
Back Extension----100-------------20
Lat Pull----------------90--------------12
Row---------------------70--------------15
Chest Press---------60--------------15
Bicep Curl------------30--------------12
Tricep Ext.-----------45--------------12
Shoulder Press-----35--------------12
Ab Crunch------------70--------------20
*********************************************************

The water aerobics are something I love. I was told that it does not have the impact the land work does. Still I have added some different non swimming lap work and know I really feel it.
~~~~~~~~~~~~~~~~



*Jump squats with float weights and arm movements - forward half of lap, arms out to side and in then down and back up at the sides ... backward half of lap, arms in rowing motion.
*Sideways lap motion crosscountry ski legs arms in under water swing with float weights.
*Sideways wide legged squat into standing scissor cross and back ... twisting and bringing opposite arm the front scissored leg.
*The rocking horse legs with arms working the water in and out with the rocking motion.
*Float weights in hand outstretched in front, navel pulled in toward spine during the lap, frog kicks to propel. The Dolphine kicks on lap back.
*Still do running, regular cross country skiing and rowing laps. Also the non lap upper body work.