Posts Tagged ‘Fitness’

Exercise: Insanity Max Interval Circuit Calories

Burned: 1082

Total Calories Burned for the week: 1,748

Weight Watchers Daily Points Used: 42 of 42

Weekly Points Used: 10 (29 left for the week)

Activity Points Used: 0

Activity Points Remaining: 17

Successes: I did okay. I took my son to the doctor, thankfully he just has bronchitis and an ear infection. That meant a late supper, so just grabbing something quick was my only option. I got a burger. Not the best option, but there were plenty of other options that would have been a lot worse.

Failures: Just the burger. Pretty much an okay day.

Outlook for today: I have everything planned out for the day, so I just need to stick to it. I also already got my workout in which makes my frame of mind so much better. I hope you have a great day ladies and gentlemen and may all of your fitness dreams come true!

Justin

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Beginning Weight: 195.8

New Weight: 195.2

Weight gain or loss: -0.6 pounds

Total Weight Loss Since January 1, 2013: -4.0 pounds

What went right, what went wrong

Last week was full of mixed results. I only got in 4 workouts, I like to get in 6, possibly 7. I also ate terribly on the days that I didn’t work out. It’s always hard to maintain my discipline with eating when I don’t exercise.

On weeks where I don’t get as many workouts in as I would like, I have decided to make the Insanity portion of my routine the priority. Of the fours days, I did Insanity 3 days and P90X once.

Goals for the week

1. Get a full week’s worth of workouts in. Holidays throw me off a lot, and I am still seeing that from when I was out during Easter.

2. If I don’t get a workout in, I want to really practice being more disciplined when I eat. I nee dot get better in that area.

3. Just pay attention to the way my body reacts to the reintroduction of weight lifting. Adding weight to my body isn’t a bad thing so long as it is muscle. That being said, I also have to pay close attention to the way I eat because if I eat poorly all week and my weight goes up, then it probably isn’t muscle.

One other thing, I am going to try to blog as often as usual (1 or 2 times a day) but we are getting really close to State tests so my time will be really crowded during these last few weeks of school.

Have a great day ladies and gentlemen, and may all of your fitness dreams come true!

Justin

Getting healthy. That is the whole point of my entire blog. It’s not getting skinny. It’s not losing weight. It’s all about getting healthy. Being healthy deals with a lot more than just the number that you see on the scale. To get healthy, you have to start by liking the person you see in the mirror everyday. If you don’t have a positive body image, there are some things you can do to help with that. If you like these tips, you can thank my wife for these tips. She is the one who taught me all of these tricks!

Words of Wisdon

Words of Wisdom

Do Not Pick Yourself Apart Limb By Limb

You just stepped out of the shower. You happen to look in the mirror, and you start looking at everything you hate about your body. Next thing you know, you can’t find one thing you like about your body. The key thing to remember is that your body is not perfect and it never will be. There will always be things that you would prefer to look differently. Understand that, and only focus on those body parts when you are taking active steps to correct them. The rest of the time, focus on what you like about your body. If you continue to swear up and down that there is nothing to like about your body, at least try to find things that aren’t as bad as the other parts. Focusing on the negative all the time will make it seem like you are facing an insurmountable goal. Stay positive. It seems obvious to say that staying positive is essential to having a positive body image, but it can’t be reiterated enough.

Dress Your Body Appropriately

The biggest mistake most people make when they look at themselves in the mirror is they don’t wear clothes that make them look attractive. It is possible, regardless of what size you currently are. You may not think that is possible, but I promise you that it is. It’s all about picking out correct sizes and understanding what is going to look good on your body.

Don’t Wear Clothes That Are Too Big

A common misconception that many have who are trying to dress their body in an attractive manner is to wear clothes that are too big. I did this for years. The logic is that if I wear things that are too big, then people will think I am smaller because my clothes are so big. That couldn’t be any further from the truth. People are going to assume that there is more of your body there. On top of that, add in the fact that you look slouchy and unkempt when you wear clothes that are too big. Nothing about that is attractive

Don’t Wear Clothes That Are Too Tight

This is also true, but for the opposite reason. Clothes that are too big make people assume that there is more person under the clothes. Clothes that are too tight highlight areas that you don’t want highlighted, or they are going to squeeze parts of your body that don’t need to be squeezed. It’s not going to do anything for your self-esteem to see fat get squeezed into a ball because you wore a shirt that was one size too small. If you are trying to lose weight, I know you are probably wanting to get into smaller sizes, but getting into that smaller size too soon isn’t going to do anything to help you reach your goals. That brings me to my next point.

Don’t Be A Slave To Size

Every single clothes manufacturer makes their sizes a little differently. I like to think of sizes as more of a suggestion, not a hard fast rule. For example, I wear a size 32 for most of the pants I wear. There are a few brands where I need a larger size and some where I need a smaller size. Don’t let it get you down if you see that you lose weight and try on some brand new clothes, but your size according to the manufacturer hasn’t changed. It may just be they make their clothes smaller than most. Find something that fits, not a size you want to fit.

If you want to be successful, at some point, you are going to have to like your body. You can’t always hate it. There is nothing wrong with wanting to make changes, especially if your motivation is to get healthier, but if you are ever going to have a positive body image, you have to start thinking positively starting today. Changing that thought process isn’t easy. That’s the reason we have so many health problems related to our weight today. People just don’t like what they see in the mirror.

I hope this helps you to get the positive body image you need. Have a great day ladies and gentlemen, and may all of your fitness dreams come true.

Justin

20130408-083556.jpg

Beginning Weight: 195.8

New Weight: 195.2

Weight gain or loss: -0.6 pounds

Total Weight Loss Since January 1, 2013: -4.0 pounds

What went right, what went wrong

Last week was full of mixed results. I only got in 4 workouts, I like to get in 6, possibly 7. I also ate terribly on the days that I didn’t work out. It’s always hard to maintain my discipline with eating when I don’t exercise.

On weeks where I don’t get as many workouts in as I would like, I have decided to make the Insanity portion of my routine the priority. Of the fours days, I did Insanity 3 days and P90X once.

Goals for the week

1. Get a full week’s worth of workouts in. Holidays throw me off a lot, and I am still seeing that from when I was out during Easter.

2. If I don’t get a workout in, I want to really practice being more disciplined when I eat. I nee dot get better in that area.

3. Just pay attention to the way my body reacts to the reintroduction of weight lifting. Adding weight to my body isn’t a bad thing so long as it is muscle. That being said, I also have to pay close attention to the way I eat because if I eat poorly all week and my weight goes up, then it probably isn’t muscle.

One other thing, I am going to try to blog as often as usual (1 or 2 times a day) but we are getting really close to State tests so my time will be really crowded during these last few weeks of school.

Have a great day ladies and gentlemen, and may all of your fitness dreams come true!

Justin

Getting Back to the Grind

Posted: March 18, 2013 by Justin M. Strawn in Encouragement
Tags: , , , ,

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It’s been a long three weeks since I posted regularly. I came down with a nasty stomach bug at the end of February, the grading period at school came to an end (I teach for a career), and then Spring Break came. All of which led to irregular posts. That comes to an end today.

I plan to get back to my regular fitness updates. I also hope to do about three or four encouragement articles a week. Those are all done when I have the opportunity, but I can normally squeeze in three a week.

So what has happened since you last heard from me regularly? Well, the stomach bug hit me a lot harder than I would have liked. I missed about 5 days of exercise, and when I did start back, I could tell I still wasn’t 100%. Everything was much harder than it had been. There were some of my Insanity workouts that I simply couldn’t complete because my body just couldn’t keep up. As a side effect, when I don’t exercise like I should, I don’t eat as well as I should. Last time I checked in I weighed 190.8 pounds. Today, I came in at 194, so I gained just over three pounds. I don’t like that I gained weight over this time period, but it could have been a lot worse since I wasn’t exercising the way I prefer.

Last week, I started a hybrid exercise routine of P90X and Insanity. Three days a week I do the strength training videos from P90X. The rest of the week is Insanity Phase 2. I saw no reason to go back to Phase 1 of Insanity since it seems to be more about preparing you for Phase 2.

One thing I keep trying to tell myself during this period that I haven’t done as well: there are always going to be bumps in the road. It’s a journey, and you will have minor setbacks. This is one for me. Nothing I can do to change it, but I also don’t have to let it completely derail me either.

I hope you have a great day ladies and gentlemen, and may all of your fitness dreams

The Exercise Junkie is still here!

Posted: March 14, 2013 by Justin M. Strawn in Uncategorized
Tags: , ,

Poor T-Rex. Push ups are so hard!

Poor T-Rex. Push ups are so hard!

Yes, I am still here! I don’t blog for a living, so I do so when I have the chance. I’m a teacher and last week was the end of a grading period. That meant lots of stuff to do. Before that I was sick, and this week I am on Spring Break and would rather do lots of things besides get on a blog.

Just to give you a quick update, I finished Insanity this past Sunday. I will give you a full blog post about how it went later, but I did see some results from it but it could have been better had I not gotten sick and gotten careless a few times with how I ate. I look forward to sharing more later.

My new exercise routine is a hybrid that I started on Monday. I am doing the three strength training DVDs from P90X on Monday, Wednesday, and Friday. The rest of the week I will do the Insanity workouts from Phase 2. It’s been interesting to say the least here in the early going.

I should get back to my normal one or two posts a day starting next week. I hope you guys are all doing well, and look forward to getting back into the swing of things from a blogging stand point.
Have a great day ladies and gentlemen and may all of your fitness dreams true!

Today I have a special treat for you! I was contacted by Melanie Bowen to contribute a guest article about the importance of exercise and cancer treatment. She has done a lot of research on the topic and wanted to share with any one that is affected by such an awful disease. I hope you enjoy Melanie’s work! (P.S. If you’re wondering where I have been, I have been battling the stomach virus since last Thursday. I plan to get back on my blog once or twice a day starting  March 5.)

People diagnosed with cancer should include exercise as a part of their treatment regimen. Exercise helps people eliminate toxins from the body. Toxins and free radicals contribute to the development of cancer in the body. Toxins are eliminated faster when people exercise. Here are some benefits of exercise if it is incorporated into the regimen properly.

Physical Activity Can Reduce the Risk of Cancer
Physical activity can benefit patients with all types of cancer, including mesothelioma. Colon cancer and breast cancer are the two types of cancer that have the most dramatic reduction in risk of diagnosis, because of regular exercise. Breast cancer can be reduced by as much as 80 percent, and colon cancer is reduced by as much as 40 percent with regular exercise. All it takes is 30 minutes of moderate to rigorous physical activity to reduce the risk and increase survival rates.

Physical Activity Improves a Cancer Patient’s Immune System
Fighting cancer requires a strong immune system. Vitamin C and other nutrients are often recommended to build a healthy immune system, but exercise can also be effective as long as the patient is not suffering from anemia. Patients with anemia tend to pass out with intense or rigorous exercise. Speak with a physician to determine what is recommended for your condition.

Fitness will allow cancer patients to heal faster, and even in some cases fewer chemotherapy treatments may be required if the patient’s immune system is fighting diligently. Speak with your doctor to develop a plan where you can exercise as often as possible to fight your cancer!

Improve Prognosis
Sedentary people are more likely to develop cancer and also to have recurring episodes of cancer. In fact, sedentary people are more likely to develop any type of chronic disease than fit people. Exercise is a must to prevent free radicals from forming in the body, which is a primary contributing factor to cancer and disease development.

Exercise is Important in Health and Wellness
If you want to improve your prognosis and live longer, try to exercise more and keep your stress levels low. Exercise also increases endorphin levels and improves mood. People in a good mood will heal faster and will feel better after having conquered cancer. They will regain their independence and learn to live again. Exercise is great way to heal and be healthy again!