Xenia's Work Out Journal

[Xenia]

Plan for this week (Wed to Tues)

Not much for cardio as I am still recovering from very bad bronchitis and asthma that had me basically in bed nearly 3 months.

However, I will do some marching in place and modified jumping jacks as part of a circuit with the strength exercises so no need for rest between exercises. 1 set of the first one, cardio, 1 set of the next, cardio, etc. Except not on Wed or Friday.

Wed.
Hip Bridges (modified with my head and shoulders on the ground)

Plank (modified, on my knees and elbows with feet lifted)

Hold for as long as I can, counting.

Thursday
Crunches or any variety of ab exercises

Pointing Dog. My former trainer called it by this name. I get on my hands and knees, back straight, abs tight, then I raise the opposite arm and leg, pointing the arm even with my head and leg even with my back. Then switch sides.

Hold pointed dog to count of 2 (1 one thousand 2 one thousand)

Do both for count not time held

Friday
Modified Dips (I will use a chair on a mat and dip myself down with my hands on the edge of the chair, arms shoulder width apart)

An exercise I think I have invented is next:
Getting up and down. I start out standing, get down on both knees (stretch my lower back by leaning my head down to the floor, hands in front of me) Then I stand back up again, alternating which leg I use each time.

Do both for count not time held

Saturday Rest

Sunday
Crunches (any variety of ab exercises) Work at holding these exercises today to the count of 5 each.

Using the exercise ball, I will go into a bridge posture and do:

Chest fly's
Chest Presses

Do the ab exercises for time held, the fly's and presses for count.



Monday
Squats (not too deep, thighs to 90 Degree if possible, no weights.)

Modified Push ups.
1. Wall
2. On knees on the floor
3. Using my heavy dresser
4. Modified negative push ups (on knees) Hold for count of 3 at least.

Do both for count.

Tuesday
Crunches (any abdominal) Do faster for count.

One legged Bicep Curls (with dumbbell) This is standing on one foot and curling with the arm on that side.

Military Press, Lateral Raises and Front raises. I will stand on both feet for these.

Do both for count.

After every workout do appropriate stretches.

Also practice from the Yoga book every evening. Do warm up, one or two poses for 5 minutes total on poses, then do the relaxation exercises.

 

[Xenia]

Wed.
Hip Bridges (modified with my head and shoulders on the ground) 60 seconds

Plank (modified, on my knees and elbows with feet lifted) 60 seconds

Hold for as long as I can, counting.

I actually held both for 60 seconds non stop. I had to work at keeping my position and did adjust. I also noticed that I was holding my breath so for every 5th count I took a deeper breath in and out and skipped a number. That seems to work.

By the end of the 60 seconds I was shaking a little but felt that I could have gone on a bit longer but only a couple more seconds longer.

Next time, I think I am going to try to hold the plank up on my toes instead of my knees but still on my elbows.

The Bridge was much harder then the plank so I will keep it as is.

I decided today was going to be an experiment in the Eat Stop Eat plan. I ate nothing other then my vitamins and prescriptions. I drank calorie free liquids.

Unfortunately, I had errands I needed to do today which meant I had to get to the grocery store. Fasting and grocery shopping do not mix. When I came home I made myself wait an hour and then I made a small sandwich and had a couple small tangerines.

I had already planned to eat a late supper of left overs. I worked out just now before I ate so I will be eating later then I had planned. Baked Chicken, baked potato and green beans await me.

Tomorrow I will eat my normal kind of meals but before going to bed tonight I MUST write down what my menu will be for tomorrow and then I will stick with it rather then like last week when I grazed all day and gained 1.1 pounds as a result.

 

[tic]

Welcome on board.

I hope you recover from your illness and some excercise and diet will not hurt.

 

[Xenia]

Welcome on board.

I hope you recover from your illness and some excercise and diet will not hurt.

Thanks for visiting my journal. I was instructed that when I went 4 days without a cough, I could start working out but not to emphasize cardio for a while. That was a few days ago. I actually did some exercise when it was only 3 days.

I will get into more cardio later, right now I have too many allergens to deal with. My house needs a very good cleaning and it is too cold to work out outside. Doing some short bursts of cardio has not caused me trouble. In the past, my asthma was worse when I did cardio for several minutes at a time at a steady rate. So I am avoiding that.

I am very sore this morning. It might be due to the exercises I did within the past 72 hours though from what I have read. I did not think I did enough of a work out yesterday but I am pleased with it.

What i want to emphasize right now is functional strength while getting into the habit of working out.

The Eat Stop Eat experiment yesterday was great. I did "cheat" and have the small sandwich after shopping with 2 tangerines, but when I did eat my dinner (3 hours later), I could only eat half of it. I just wasn't hungry. AND I had ZERO sugar cravings. Now this is half of the same meal I had eaten all of the day before. I just felt satisfied and decided to put the left overs in the fridge. I did not want any snacks. I wasn't thirsty and didn't want hot chocolate or even tea although I did drink water just to drink water not to handle a thirst.

Today my appetite has been on the low end of normal. I have eaten my meals but did not feel like eating a lot and once again tonight, no desire for a snack sweet or salty. I did not count calories but I don't think I have eaten too much.

 

[Xenia]

Thursday
Crunches or any variety of ab exercises

Pointing Dog. My former trainer called it by this name. I get on my hands and knees, back straight, abs tight, then I raise the opposite arm and leg, pointing the arm even with my head and leg even with my back. Then switch sides.

Hold pointed dog to count of 2 (1 one thousand 2 one thousand)

Do both for count not time held

I didn't read what I wrote here before the work out and I held the pointed dog for 3 instead of 2. Total: 12 (both sides count for one rep)

I was shaking when I was done with the 12 and had some discomfort in my lower back so I stopped. (Not pain, just a little yellow light.) I will ice as soon as I finish recording my workout.

I did 125 crunches, 25 standard, 25 reverse (legs move not shoulders), 50 standard, 25 obliques (both sides counting as one rep)

I did make a plan for food but and I followed it until dinner but at dinner I was out making an emergency money deposit and frankly, I felt sorry for myself. I wasted money on 3 items from Wendy's value meal. In the past, that Jr. Deluxe would not have satisfied at all, but I had the Cesar Salad with it and yes, a soft drink (it was a pity party after all). I was satisfied after this meal, although I did feel I could have eaten more of the salad.

I miss salads. The last salad I had was at my mother's for Christmas. I bought some cabbage however and I am going to shred it for a salad on Saturday.

Friday is my last fast day of the week. I am now fasting until 8 pm Friday. Wed and Friday's are my planned fast days unless something comes up and I want to move the days. The Eat Stop Eat program allows the days to be moved as needed.

 

[tic]

Wow Xenia, you are my heroione. Making strive to workout while fighting medical condition is a tough struggle. Keep it up and show everyone that obstacles are just hurdles what you are leaping over.

 

[Xenia]

Wow Xenia, you are my heroione. Making strive to workout while fighting medical condition is a tough struggle. Keep it up and show everyone that obstacles are just hurdles what you are leaping over.

Gosh, I don't deserve that. I don't feel that getting over bronchitis is really that big a deal. I just have to start out small.

I used my inhaler yesterday when I did some coughing in the evening but it has not returned. My energy level is getting much better. Exercise is helping.

But today did not go so well.

 

[Xenia]

1-23-09

Lesson learned today:

Get enough sleep! Rest in all forms is a weapon....use it!

Find a way to get to beverages on fast days that do not involve getting into the regular fridge. I could even drink at room temperature.


Friday
Tricep dips. None

An exercise I have made up:
"Getting up and down" 12. Using my left leg was substantially harder and I started out using support for both. I did do 2 unsupported at the end.

I did not do the dips. My upper back, lower neck in back is acting as if something is out of alignment and I can't afford a chiropractor bill. I will ice it and rest and that should take care of it.

Also, I have muscle soreness. My quads, the outside of both arms (not the biceps or triceps...the muscle in between on the outside. Maybe that was used to stabilize me in the plank and pointing dog.)
My traps are sore too.

None of this soreness is making it hard to function. It is just my body "celebrating" the workouts.
_______________________________________________

Last night after posting I had a very strong pain in my lower abs. It has happened to me before. The doctor at the free clinic can not tell what it is. In the past I have had kidney stones the felt like this. Also, cysts on my ovaries have caused this pain.

I doubt they were exercise related.

I could not get to sleep last night. I was up to 5 am. Then I woke up again at 9 am and could not get back to sleep.

I think lack of sleep is a lot of the problems I am having today.

I woke up this morning very hungry. I am fasting today so this is frustrating. All day long I have really wanted food. My last meal was a sandwich at 9:30. I had eaten a supper that was Wendy's around 5 and I became very hungry at 9:30. I had just a small sandwich.

I figured out that I can't do an 8 pm to 8 pm fast and actually miss a full day of meals. It would put me in a deficit of course, if I missed two meals but having a supper both days amounts to eating both days at least one meal. To make it work where I eat something every calender date, I would have to not eat dinner on Tuesday then eat again on Wednesday's dinner. (or Thurs to Friday).

I might try that next week. For today, I am really struggling with the not eating.

I distracted myself from food by staying out of the kitchen but that has led me to drink less too. When I have gone into the kitchen for water today I have to open the fridge and the food is right there triggering me. At some point I am going to set up my little fridge in the home office for fasting days.

I have tried to figure out what any emotional triggers to eating is today. Other then my constant frustration with my life, no work, no income, there has not been something different today. Maybe it is all of that. I am upset about how I avoid getting housework done. Today I have been working so hard to distract myself in the home office by staying on line and reading that I have done no house work.

I did not workout as much as I could have. I think when I start turbulent training that I will do the TT workout on Sunday, Tues and Thurs (days I don't do the fast). I am using the fast as an excuse today because I just feel worn out.

I figured out that if I keep losing weight at the level I have then it will take me 4 years to get to my goal weight. But if I get more serious about it and workout properly, eat properly, sleep properly, work on my thoughts, etc. I could get to my goal weight by the end of this year. (Losing 2 or a little less pounds of weight a week.)

 

[Mel Def]

Every moment is a chance to do your best and put past mistakes behind you. Reaching goals takes time, patience and forgiving yourself when you slip. Be nice to yourself and spend some time each day thinking and writing down what you have done right and how you can build on THAT. You will get to your goal if it is improtant to you with starts and stops so don't worry about the end keep yourself in the HERE and NOW. We all make these journeys. Don't feel you are the only one and thanks for allowing us to see your struggle and know we have company along our own rough paths.