The Online Fitness Journal of Riders4C:
Been reading some of the other journals and thought this would be a good way to stay accountable to my fitness plan. I have decided to incorporate a daily fitness routine in addition to my regular activities at the ranch. So recording my progress will include both ranch activities as well as fitness routines and lifestyle improvements.
In dream management consultations I always stress "one step at a time," so I imagine this move toward a healthier lifestyle will be the same. Yesterday, marked the beginning of improving my fitness goals because even though I had a very active day at the ranch I still took the time to do my fitness routine.
Log of Daily Activity: 1/20/08
It was 23 degrees so bundled up in bibs and many layers. The herd had escaped out of their winter pasture and were at large in the back 40. The goal was to move our equine senior to the barn with our other geriatric mare so that they could get more nutritional supplementation to help them through the cold winter months. However, her daughter, a large ex-racing, Quarterhorse, crazy mare (who has been known to jump over the round pen wall during training) kept herding her mother away from us. Two of us, together finally got the herd into their pasture and the mare seperated from her daughter. We caught her and lead her up the snow covered embankment (from the lower pond up to teir 2). This paragraph does not do justice to the physical exertion required to accomplish this with fourteen horses mobbing you. I walked up the hill at least twice to try to encourage them to return to the front pasture and then again to close the upper gate. I did manage to stay on my feet when one of the mares slid into me on the snowy embankment.
Evening Fitness Log: (I don't recall doing any 60 seconds burst this day).
Used the exercise ball to stretch and warm up to "An Evening of Worship" by JJ Willems. Continued by completed several reps of leg lifts, push ups, side leg lifts, back arches, and back bends, and inner thigh exercises-- all on using the exercise ball. Then completed the worship CD with cardio-dance. Approximately 30 minutes.
Let's talk about nutrition: (Probably not the best day to start the online journal about my nutrition):
After church we stopped and got McGriddles and potatoe cakes and a Dr. Pepper. OOPS!
Then we snacked on corn chips and corn dip after our escapade with the horses.
My son cooked barbequed baby back pork ribs for dinner-- although I only had four ribs, a 12 ounce Dr. Pepper, and beans and two biscuits.
Um.. I had a cup of hot chocolate with my youngest son and a 100 calorie ice cream bar.
Maybe it was a good day to start the journal afterall-- I can see that I need to replace my favorite beverage,DP, with something else. But what? My friend suggests halfing my bad habits while I try new things to replace it. So I cut my 24 ounce Dr. Pepper at work to a 12 ounce and in between I am drinking hot or cold tea (depends on the time of year) with Lemon slices to add some sparkle to it and make it more attractive to me while I cut back on the refined sugars (to which I admit I am addicted). I will try to refrain from drinking sugar drinks at home altogether and drink more water and flavored waters (such as tea and an occassional gatorade (1/2 the sugar of pop!).
I also cut my orange juice with 2/3's water.
As far as dinner, ribs are not a regular entree for us so I am not worried about that. I could have stopped with one biscuit for sure.
"One step at a time": The Next Step:
Fitness: I will try to accumulate 20 minutes of working out using my 60 second burst routines and then each evening take the time to make up for any minutes I missed and add 10 minutes of resistance/cardio training for a daily 30 minute workout in addition to what ever ranch activities are accomplished.
Nutrition: I will concentrate on halfing my refined sugars by cutting my juices and halfing my Dr. Peppers. In between, I will be trying other sugar free drinks (not pop substitutes) to acquire a taste for healthier beverages.
Been reading some of the other journals and thought this would be a good way to stay accountable to my fitness plan. I have decided to incorporate a daily fitness routine in addition to my regular activities at the ranch. So recording my progress will include both ranch activities as well as fitness routines and lifestyle improvements.
In dream management consultations I always stress "one step at a time," so I imagine this move toward a healthier lifestyle will be the same. Yesterday, marked the beginning of improving my fitness goals because even though I had a very active day at the ranch I still took the time to do my fitness routine.
Log of Daily Activity: 1/20/08
It was 23 degrees so bundled up in bibs and many layers. The herd had escaped out of their winter pasture and were at large in the back 40. The goal was to move our equine senior to the barn with our other geriatric mare so that they could get more nutritional supplementation to help them through the cold winter months. However, her daughter, a large ex-racing, Quarterhorse, crazy mare (who has been known to jump over the round pen wall during training) kept herding her mother away from us. Two of us, together finally got the herd into their pasture and the mare seperated from her daughter. We caught her and lead her up the snow covered embankment (from the lower pond up to teir 2). This paragraph does not do justice to the physical exertion required to accomplish this with fourteen horses mobbing you. I walked up the hill at least twice to try to encourage them to return to the front pasture and then again to close the upper gate. I did manage to stay on my feet when one of the mares slid into me on the snowy embankment.
Evening Fitness Log: (I don't recall doing any 60 seconds burst this day).
Used the exercise ball to stretch and warm up to "An Evening of Worship" by JJ Willems. Continued by completed several reps of leg lifts, push ups, side leg lifts, back arches, and back bends, and inner thigh exercises-- all on using the exercise ball. Then completed the worship CD with cardio-dance. Approximately 30 minutes.
Let's talk about nutrition: (Probably not the best day to start the online journal about my nutrition):
After church we stopped and got McGriddles and potatoe cakes and a Dr. Pepper. OOPS!
Then we snacked on corn chips and corn dip after our escapade with the horses.
My son cooked barbequed baby back pork ribs for dinner-- although I only had four ribs, a 12 ounce Dr. Pepper, and beans and two biscuits.
Um.. I had a cup of hot chocolate with my youngest son and a 100 calorie ice cream bar.
Maybe it was a good day to start the journal afterall-- I can see that I need to replace my favorite beverage,DP, with something else. But what? My friend suggests halfing my bad habits while I try new things to replace it. So I cut my 24 ounce Dr. Pepper at work to a 12 ounce and in between I am drinking hot or cold tea (depends on the time of year) with Lemon slices to add some sparkle to it and make it more attractive to me while I cut back on the refined sugars (to which I admit I am addicted). I will try to refrain from drinking sugar drinks at home altogether and drink more water and flavored waters (such as tea and an occassional gatorade (1/2 the sugar of pop!).
I also cut my orange juice with 2/3's water.
As far as dinner, ribs are not a regular entree for us so I am not worried about that. I could have stopped with one biscuit for sure.
"One step at a time": The Next Step:
Fitness: I will try to accumulate 20 minutes of working out using my 60 second burst routines and then each evening take the time to make up for any minutes I missed and add 10 minutes of resistance/cardio training for a daily 30 minute workout in addition to what ever ranch activities are accomplished.
Nutrition: I will concentrate on halfing my refined sugars by cutting my juices and halfing my Dr. Peppers. In between, I will be trying other sugar free drinks (not pop substitutes) to acquire a taste for healthier beverages.