Today's "title" has multiple connotations :) One being the fact that I volunteered to lead this morning's early morning workout team at Living Well. The other being that I have a lot to get done in the next couple of days!
This morning's workout consisted of the following:
Squat + hammer curl + overhead press (1x15)
Good Morning + bent over row x2 (1x15)
Side lunge + lateral leg lift (1x10)
REPEAT x1
Reverse/inverted (?) plank + 1-leg lift (1x15), switch legs
Russian Twists w/ weight plate (45seconds)
Low-level bicycles (45seconds)
REPEAT x1
Dynamic stretching/Yoga
I designed and completed the workout with the members, so I broke a sweat and "got my workout done" this morning - makes for a great accountability 'partner'!
The other stuff consists of a lot of homework, some more homework, and lots of homework. Some other items on my "to-do" list include cleaning out my car (+ vacuuming), tidying my room, cleaning up the kitchen and living room = all physical activity, so I can choose the perspective of all of the chores benefiting my health physically, as well as mentally :) As far as the homework, well, I hope someday I am able to link what I write to this blog because I am very passionate about my topics. For my evaluation course, I'm working on a proposal for an evidence-based program called ALIVE! (A Lifestlye Intervention Via Email) that incorporates physical activity and nutrition into one intervention for worksite health promotion. For my theories course, I'm reviewing some literature and working on a paper regarding the use of the Biopsychosocial Model in Chronic Pain Management.
Stay tuned! :)
Showing posts with label body weight exercise. Show all posts
Showing posts with label body weight exercise. Show all posts
Wednesday, November 23, 2011
Tuesday, September 13, 2011
Binging, Orthorexia
Good afternoon! Quite a heading for today's post, eh? I have come across some really interesting reads lately (no big surprise) and wanted to share a few with 'my readers' over the next few days.
As I mentioned, I did not fit into the dress that I bought last May for my brother and sister-in-law's wedding. Not a HUGE travesty - merely the zipper not able to completely zip (and slight lightheadedness on behalf of yours truly when attempting to *squeeze* into the girdle). I called the dress store yesterday in hopes that I could swiftly drive over, toss the ill-fitting garment to the salesperson, deftly manuever through the racks and snag the larger size, and be on my way. No such luck. "Because the dress has been taken out of the store, we cannot accept a return." For REAL? It has been hanging in my closet in the plastic bag you gave it to me in! No alterations, not even a deodorant stain! Besides, I believe I was told by the woman who sold me the dress and shoes that as long as they were unworn and unaltered either one could be exchanged for a different size. Well, apparently that is not the case.
SO. NOW WHAT?
Eat healthy, keep moving.
Just the idea of a food log helps to hold me accountable for what I am eating. I start logging the information and then get sick of logging in every time I consume something in fear that I will forget to calculate the calories. Writing it all down in a journal works if I remember to bring the journal with me. I know - excuses! But, like I said, for me the mere thought of recording in a food log holds me more accountable than not keeping track of my food intake. I know that using a food log/diary works extremely well in many situations and has, indeed, worked for me in both weight loss efforts and as an easy method of determining how much sugar/sodium/protein/whatever-other-nutrient I have consumed. (Mostly, I need to decrease sugar intake! Always the culprit in overconsumption.)
blah blah blah
So, I wanted to share a couple of interesting links to bring awareness to a couple of types of eating/thinking disorders that are very real! One is binging (or, binge eating), often associated with bulemia nervosa disease. I'm not going to write a whole novel on this topic (though I'm sure I'd be able!); rather, if you are interested, I've linked a couple of sites with more information:
What is Binge Eating?
The Emily Program <-- a good friend of mine works for this company! Amazing place.
Daily Strength (online Support Group)
I reference these because I know that I have some food addiction issues, though I don't *think* they are to the extent of needing intervention! As well, I know my body image struggles are somewhat "body dysmorphic" but I'm not so sure that it is severe enough to be labeled a 'disorder'. In any case, dumb mis-fitting dresses sometimes send a gal with minor mind issues into a major tizzy! :-p Thankfully, I do not think that I have ever been in circumstances that would need the counsel and intervention of the programs that are available, but I am incredibly thankful for the assistance and support that is offered.
NEXT: Orthorexia. Wow. I'm not really going to comment on this other than WOW - quite a conundrum to think that healthy eating can be unhealthy! http://www.orthorexia.com/
Okay. Happier thoughts! Led group fitness at LivingWell this morning! Quite fun, even though only 3 people attended today! (That meant that I was able to participate, too!) 10-minute bike warmup for me (while reading!) followed by the workout and a 15-minute walk of the doggy! Here is today's workout:
**After the fitness members have done their 15-20 minutes of "Cardio" equipment**
The following exercises took the group approximately 40 minutes to complete.
YOGA stretch/balance work for upcoming exercises: Mountain pose, forward hang, (reverse swan dive), mountain pose, backbend w/ clasped hands, forward bend with clasped hands, chair pose, dancer pose [then repeat chair and then dancer pose with opposite leg]
ROTATION/CIRCUIT/STATION exercises: [1 set of 10 each; if single-sided exercise, 10 repetitions on each side]
a) Lunge walk + Russian Torso Twist (use weight plate or dumbbell or medicine ball)
b) Walking Plank (basic plank made dynamic using aerobic step)
c) Partial Squat + overhead press (on BOSU and use dumbbells for press)
d) Good Morning (use of light-weight wooden bar for assistance in proper form)
e) 1-leg squats (off edge of wooden box)
f) Inverse Row/pull-up (using Smith machine)
YOGA stretch/balance: Reverse prayer, tree pose, and half chair
*all of these exercises were done 'modified' the first time and for some, every time, in order to work on proper technique and stability before adding weight*
As I mentioned, I did not fit into the dress that I bought last May for my brother and sister-in-law's wedding. Not a HUGE travesty - merely the zipper not able to completely zip (and slight lightheadedness on behalf of yours truly when attempting to *squeeze* into the girdle). I called the dress store yesterday in hopes that I could swiftly drive over, toss the ill-fitting garment to the salesperson, deftly manuever through the racks and snag the larger size, and be on my way. No such luck. "Because the dress has been taken out of the store, we cannot accept a return." For REAL? It has been hanging in my closet in the plastic bag you gave it to me in! No alterations, not even a deodorant stain! Besides, I believe I was told by the woman who sold me the dress and shoes that as long as they were unworn and unaltered either one could be exchanged for a different size. Well, apparently that is not the case.
SO. NOW WHAT?
Eat healthy, keep moving.
Just the idea of a food log helps to hold me accountable for what I am eating. I start logging the information and then get sick of logging in every time I consume something in fear that I will forget to calculate the calories. Writing it all down in a journal works if I remember to bring the journal with me. I know - excuses! But, like I said, for me the mere thought of recording in a food log holds me more accountable than not keeping track of my food intake. I know that using a food log/diary works extremely well in many situations and has, indeed, worked for me in both weight loss efforts and as an easy method of determining how much sugar/sodium/protein/whatever-other-nutrient I have consumed. (Mostly, I need to decrease sugar intake! Always the culprit in overconsumption.)
blah blah blah
So, I wanted to share a couple of interesting links to bring awareness to a couple of types of eating/thinking disorders that are very real! One is binging (or, binge eating), often associated with bulemia nervosa disease. I'm not going to write a whole novel on this topic (though I'm sure I'd be able!); rather, if you are interested, I've linked a couple of sites with more information:
What is Binge Eating?
The Emily Program <-- a good friend of mine works for this company! Amazing place.
Daily Strength (online Support Group)
I reference these because I know that I have some food addiction issues, though I don't *think* they are to the extent of needing intervention! As well, I know my body image struggles are somewhat "body dysmorphic" but I'm not so sure that it is severe enough to be labeled a 'disorder'. In any case, dumb mis-fitting dresses sometimes send a gal with minor mind issues into a major tizzy! :-p Thankfully, I do not think that I have ever been in circumstances that would need the counsel and intervention of the programs that are available, but I am incredibly thankful for the assistance and support that is offered.
NEXT: Orthorexia. Wow. I'm not really going to comment on this other than WOW - quite a conundrum to think that healthy eating can be unhealthy! http://www.orthorexia.com/
Okay. Happier thoughts! Led group fitness at LivingWell this morning! Quite fun, even though only 3 people attended today! (That meant that I was able to participate, too!) 10-minute bike warmup for me (while reading!) followed by the workout and a 15-minute walk of the doggy! Here is today's workout:
**After the fitness members have done their 15-20 minutes of "Cardio" equipment**
The following exercises took the group approximately 40 minutes to complete.
YOGA stretch/balance work for upcoming exercises: Mountain pose, forward hang, (reverse swan dive), mountain pose, backbend w/ clasped hands, forward bend with clasped hands, chair pose, dancer pose [then repeat chair and then dancer pose with opposite leg]
ROTATION/CIRCUIT/STATION exercises: [1 set of 10 each; if single-sided exercise, 10 repetitions on each side]
a) Lunge walk + Russian Torso Twist (use weight plate or dumbbell or medicine ball)
b) Walking Plank (basic plank made dynamic using aerobic step)
c) Partial Squat + overhead press (on BOSU and use dumbbells for press)
d) Good Morning (use of light-weight wooden bar for assistance in proper form)
e) 1-leg squats (off edge of wooden box)
f) Inverse Row/pull-up (using Smith machine)
YOGA stretch/balance: Reverse prayer, tree pose, and half chair
*all of these exercises were done 'modified' the first time and for some, every time, in order to work on proper technique and stability before adding weight*
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