Can you believe it's January 31st? We got through the month!! And not only did we get through it, but speaking for myself - I'm on a roll. Working out is no longer this special thing that I'd have to force myself to do every now and then. 25-Days after I first issued this Twitter Fitness Challenge, my attitude has completely flip flopped. Now working out is ingrained in my daily habits. It's not that I work out every day, but I do try to work out most days. Then when I take a rest day, it's not because that's the normal thing to do. It's the exception.
Where to go from here...? Forward. I plan on keeping this up. It feels amazing. I'm noticing significant results that I only want to keep improving. As for this blog, to be honest - I just don't think I can continue to make blogging about my workout progress a priority. This challenge, for me, was about kick-starting a new fitness regime. I've done that. You all helped immensely. I want to thank each and every one of you for just being there and participating and helping me to feel accountable. I'm proud of us all.
After this morning's workout on the treadmill, I only have one more workout until I reach my 25-workout goal. That one workout is going to be knocked off my list with a beautiful video yoga class tonight. Then I'll gladly be patting myself on my back. How are you doing? Please post your thoughts, progress, and accomplishments in the comments section below. Rock on!!! ;)
Thursday, January 31, 2008
Wednesday, January 30, 2008
Wicked Wednesday: One-Month Plateau
You've been at it for one month.
You've been exercising, eating healthier, just getting into the groove when BAM! you hit a brick wall.
The One-Month Plateau.
The following excerpts are part of The Joy Bauer Fit Club, found on NBC's The TODAY Show Here's how TODAY's nutrition and health editor says we can break through the one-month plateau:
"The one-month milestone can be particularly challenging as the newness of a diet has worn off and people tend to loosen up on the reins."
Here's how you can boost your metabolism, shake things up a bit and continue on the road to success:
Change Your Exercise Routine
"Try adding an extra 10 to 15 minutes of cardio exercise to your daily routine. You'll burn at least 50 additional calories. Also, add two to three days of strength training. As your weight goes down, you not only lose fat but also a small amount of muscle. Since muscle is critical to keeping your metabolism revved, losing it can reduce your metabolic rate and hinder weight loss."
Keep Your Mouth SHUT
"After following a diet for a few weeks, we often loosen up and begin to grab this and that...try to eat mindfully and consider keeping a food log for accountability. Also, pay attention to your beverages (alcohol included), as well as what’s going into your coffee and tea."
Cut Out The Dinner Carbs
"You'll save a few calories when you omit pasta, rice, bread, potatoes, corn and peas from your dinner. Instead, fill up on lean protein and lots of plain (no fat added) nonstarchy vegetables like broccoli, carrots, peppers, spinach, cauliflower, zucchini and lettuce."
No Nighttime Snack!
When you're through eating dinner, put closure on food by drinking an herbal tea or other decaf tea. You can also try flossing and brushing your teeth... You may even want to try the Crest Whitestrips after dinner —you have to keep them on for 30 minutes and you probably won't WANT to eat after you take them off. If you must have something in the later evening, stick with low/no-calorie options like sugar-free/fat-free Jell-O.
Don't forget to post your daily progress in the comments section!
You've been exercising, eating healthier, just getting into the groove when BAM! you hit a brick wall.
The One-Month Plateau.
The following excerpts are part of The Joy Bauer Fit Club, found on NBC's The TODAY Show Here's how TODAY's nutrition and health editor says we can break through the one-month plateau:
"The one-month milestone can be particularly challenging as the newness of a diet has worn off and people tend to loosen up on the reins."
Here's how you can boost your metabolism, shake things up a bit and continue on the road to success:
Change Your Exercise Routine
"Try adding an extra 10 to 15 minutes of cardio exercise to your daily routine. You'll burn at least 50 additional calories. Also, add two to three days of strength training. As your weight goes down, you not only lose fat but also a small amount of muscle. Since muscle is critical to keeping your metabolism revved, losing it can reduce your metabolic rate and hinder weight loss."
Keep Your Mouth SHUT
"After following a diet for a few weeks, we often loosen up and begin to grab this and that...try to eat mindfully and consider keeping a food log for accountability. Also, pay attention to your beverages (alcohol included), as well as what’s going into your coffee and tea."
Cut Out The Dinner Carbs
"You'll save a few calories when you omit pasta, rice, bread, potatoes, corn and peas from your dinner. Instead, fill up on lean protein and lots of plain (no fat added) nonstarchy vegetables like broccoli, carrots, peppers, spinach, cauliflower, zucchini and lettuce."
No Nighttime Snack!
When you're through eating dinner, put closure on food by drinking an herbal tea or other decaf tea. You can also try flossing and brushing your teeth... You may even want to try the Crest Whitestrips after dinner —you have to keep them on for 30 minutes and you probably won't WANT to eat after you take them off. If you must have something in the later evening, stick with low/no-calorie options like sugar-free/fat-free Jell-O.
Don't forget to post your daily progress in the comments section!
Tuesday, January 29, 2008
It's our Final Monday
Well, we've been going strong for the month now! Sorry for my lack of participation in the blog the last few days - I've been on the road.
Today I'm in Mississippi. I plan on a nice run and stretching this morning. Friday is my Air Force fitness test which includes crunches, pushups, a 1.5 mile run, and being taped around the belly (yuck!). The good news: I feel much stronger now from a few weeks of consistent working out.
I do want to keep this going. Are you interested in helping keep the Twitter PT Challenge going? Maybe we could come up with a new name for the blog? Keep it the same? I'm not sure, but I do like seeing what you're all up to.
Post today's workout in the comments.
Cheers - Dan Mosqueda
Today I'm in Mississippi. I plan on a nice run and stretching this morning. Friday is my Air Force fitness test which includes crunches, pushups, a 1.5 mile run, and being taped around the belly (yuck!). The good news: I feel much stronger now from a few weeks of consistent working out.
I do want to keep this going. Are you interested in helping keep the Twitter PT Challenge going? Maybe we could come up with a new name for the blog? Keep it the same? I'm not sure, but I do like seeing what you're all up to.
Post today's workout in the comments.
Cheers - Dan Mosqueda
Friday, January 25, 2008
People Who Exercise Live Longer
Need another reason to exercise? A study came out this week showing people who are classified as "highly fit" died at half the rate as those with a low fitness score. The more fit you get, the longer you'll live. Scientists studied 15-thousand military veterans to get these answers. While these results come from older men, we can pretty much assume the results wouldn't be that different for women.
To quote the article, Kokkinos said achieving the "highly fit" level would not require a personal trainer or a gym membership.
"All you need is between two and three hours of brisk walking a week. You can spread that out between four and six days a week," said Kokkinos, whose research appears in the journal Circulation.
Kokkinos said 30 minutes of brisk walking 5 to 6 days a week would be enough to push an older or middle-aged man from the "low fit" to the "very highly fit" category in a matter of months.
It sounds like we're all right on track using this Twitter fitness challenge to boost our fitness. A couple of people posted comments yesterday saying what they were planning on doing after this initial January Twitter Fitness Challenge is over. It'd be great to hear from the rest of you. Please post any thoughts you have in the comments section.
To quote the article, Kokkinos said achieving the "highly fit" level would not require a personal trainer or a gym membership.
"All you need is between two and three hours of brisk walking a week. You can spread that out between four and six days a week," said Kokkinos, whose research appears in the journal Circulation.
Kokkinos said 30 minutes of brisk walking 5 to 6 days a week would be enough to push an older or middle-aged man from the "low fit" to the "very highly fit" category in a matter of months.
It sounds like we're all right on track using this Twitter fitness challenge to boost our fitness. A couple of people posted comments yesterday saying what they were planning on doing after this initial January Twitter Fitness Challenge is over. It'd be great to hear from the rest of you. Please post any thoughts you have in the comments section.
Thursday, January 24, 2008
Doubling-Up (when I can) to Reach My Goal
It's January 24th. As of today, there are only 8 days left to the original 25-day Twitter Fitness Challenge.
I'm an optimistic goal setter. Short, medium, and long term goals. That's how I plan how I'm going to try and steer my life. Back when this fitness challenge first launched, I figured if I really pushed myself I could manage to workout 25 days out of 29. Tough, but doable. Then life sank in to the point where I'm now changing how I'm interpreting this challenge. Instead of working out 25 days, I'm going for 25 workouts. That's still pretty damn good.
With 8 days left to accomplish my new goal, reaching my new goal is possible. Nine more workouts to go. Yoga in the morning. Running in the evening. If I do that often enough, I can still pat myself on my back later and maybe still take a day or two break.
This is what the Twitter fitness challenge has become for me. From now on, I'm going to set this same goal for myself at the beginning of every month. How are you guys holding on? Will you?
I'm an optimistic goal setter. Short, medium, and long term goals. That's how I plan how I'm going to try and steer my life. Back when this fitness challenge first launched, I figured if I really pushed myself I could manage to workout 25 days out of 29. Tough, but doable. Then life sank in to the point where I'm now changing how I'm interpreting this challenge. Instead of working out 25 days, I'm going for 25 workouts. That's still pretty damn good.
With 8 days left to accomplish my new goal, reaching my new goal is possible. Nine more workouts to go. Yoga in the morning. Running in the evening. If I do that often enough, I can still pat myself on my back later and maybe still take a day or two break.
This is what the Twitter fitness challenge has become for me. From now on, I'm going to set this same goal for myself at the beginning of every month. How are you guys holding on? Will you?
Wednesday, January 23, 2008
Wicked Wednesday: Double, Double Toil & Trouble!
On this, the last week of the Twitter PT Challenge, I thought I would share my recipe for staying motivated these last weeks and how I plan to continue beyond January...
Realistic goals. I can't compete with rock stars like @AnnOhio and her "Near Death Aerobics" ('cuz that *would* kill me!). I only have to compete with myself. Do better than I did yesterday, or last week.
+
Make better lifestyle choices. That includes drinking plenty of water, adding Green tea (I am replacing at least one cup of coffee w/ green tea) and not eating 2-3 hours before going to bed. Also eating BREAKFAST w/in 1 hour of waking up to jump start my metabolism.
My favorite breakfast: Peanut Butter Banana Smoothie (banana, lowfat milk, p'nut butter and a drizzle of choc syrup or ovaltine. Fills me up and give me energy for my day and/or workout!)
+
Staying motivated! I just found a Kick Ass playlist for my ipod that really gets me going. It's called SkinnySongs - and it's an album put together by a business woman and entrepreneur who was looking for a set of songs to motivate her. With song titles like "The Incredible Shrinking Woman," "Skinny Jeans," and "Who the Hell is That?" she's got me motivated to keep on going! From Amazon.com:
"If you've decided to lose weight and get in shape -- and if you've ever sung along to a song at the top of your lungs because it really meant something to you-- then SkinnySongs is for you. I came up with the idea for SkinnySongs because I wanted great music to keep me motivated about losing weight and getting in shape -- and I couldn't find any. I wanted fun but empowering music, something like Pink's 18 Wheeler or Carrie Underwood's Before He Cheats, but I wanted the lyrics to be about taking charge of my life and getting in the shape I knew I could be. And I didn't want preachy or corny music -- I wanted first-class, radio-hit-quality music to enjoy while walking, hiking, working out, driving -- yeah, even while just sitting around if that's when I needed to hear it. One little problem -- I'm not a musician. But the idea was so compelling that I convinced superb music producers David Malloy and George Daly, and fabulous emerging artists such as Tania Hancheroff, Kaleo Futuristo, Larkin Gayl, Susan Ashton and Rachelle Byrne to work with me to turn the idea into reality. SkinnySongs is the result-- Enjoy! -- Heidi Roizen, lyricist and founder of SkinnySongs."
So what about you? What's on your ipod playlist? What's your recipe for success?
Share your thoughts and post your day's PT in the comments section.
Saturday, January 19, 2008
Five Fresh Forms of Indoor Fitness
Be sure and post your workout in the comments after this post! Cheers - Dan
Date updated: August 28, 2006 Content provided by Staywell Custom Communications
When the temperature plunges this winter, don't let your motivation for exercise fall, as well.
Cold weather doesn't have to put a chill on your fitness routine, even if the treadmill or stair-stepper seems boring compared with jogging or riding your bike outside. What's important is to ask yourself: How can I make exercise different to make it more motivating?
If you're seeking an answer, you may want to consider these five indoor fitness options, the American Council on Exercise (ACE) says. Some build on familiar activities -- but others may be new to you. Always keep some variety in your exercise routines, to prevent boredom and drop out. If you haven't been exercising regularly, be sure to check with your doctor before beginning a new exercise routine.
Here's a real kick
Kickboxing, the use of martial arts kicks and punches in an aerobic class setting, is a fast-growing U.S. fitness activity, according to the National Sporting Goods Association.
Kickboxing is a high-intensity exercise that burns more than 300 calories per workout, the ACE says.
Participants need to take steps to avoid injury, particularly muscle strains and joint problems. If you're a beginner, start slowly and work up to more complicated moves.
Off the deep end
A pool workout isn't limited to the endless back-and-forth of lap swimming, thanks to water aerobics and other pool-based classes.
Because the effects of gravity lessen in the water, a pool workout is easy on the joints. Water is also about 12 times denser than air. That increases resistance, so in addition to the cardiovascular benefits you build strength moving through water.
The pool can provide a workout at a high intensity with almost no impact, a real advantage, especially as you get older, the ACE says. People recovering from injuries and women after pregnancy also can benefit most from a water workout.
The ACE offers two cautions. You still sweat, even in the pool, so drink before you feel thirsty to remain hydrated. Also, because blood flows more easily when you're in the water, your heart rate will be about 10 beats lower than it would be using the same intensity on land.
What a racquet
Racquetball isn't new, but you may have forgotten it. This sport peaked in the early 1980s before being eclipsed by aerobics, weight machines and other workouts -- but it's still fun. Racquetball uses almost every muscle in your body, the U.S. Racquetball Association says. Your heart rate stays high even when you stop between points.
With courts in nearly every YMCA, on many college campuses and in about 1,200 private clubs, finding a place to play should be easy.
Climb the wall
Being forced indoors during the winter can make you feel like climbing the walls. But if your health club or local college features a specially designed climbing wall, that may be a good thing.
Scaling a 40-foot height using only handholds and footholds can seem daunting. But even if you can't do a single chin-up you can try a climbing wall.
Climbers always wear a safety harness. A partner on the other end of the rope is strapped in on the ground to keep any fall a short one. Climbing facilities will provide all the safety equipment and climbing shoes, although you may eventually want to buy the latter.
Spin cycle
If riding the stationary bike is getting old, you might want to try spinning.
Spinning is the name for an instructor-led class on stationary bikes modified to give the feel of a mountain bike. The instructor takes you on a virtual ride, changing the speed and resistance.
Spinning tones the lower body, works your heart and lungs and burns 380 to 500 calories per 45-minute class. The ACE cautions that the classes can be high intensity and are generally not for a beginning exerciser.
Date updated: August 28, 2006 Content provided by Staywell Custom Communications
When the temperature plunges this winter, don't let your motivation for exercise fall, as well.
Cold weather doesn't have to put a chill on your fitness routine, even if the treadmill or stair-stepper seems boring compared with jogging or riding your bike outside. What's important is to ask yourself: How can I make exercise different to make it more motivating?
If you're seeking an answer, you may want to consider these five indoor fitness options, the American Council on Exercise (ACE) says. Some build on familiar activities -- but others may be new to you. Always keep some variety in your exercise routines, to prevent boredom and drop out. If you haven't been exercising regularly, be sure to check with your doctor before beginning a new exercise routine.
Here's a real kick
Kickboxing, the use of martial arts kicks and punches in an aerobic class setting, is a fast-growing U.S. fitness activity, according to the National Sporting Goods Association.
Kickboxing is a high-intensity exercise that burns more than 300 calories per workout, the ACE says.
Participants need to take steps to avoid injury, particularly muscle strains and joint problems. If you're a beginner, start slowly and work up to more complicated moves.
Off the deep end
A pool workout isn't limited to the endless back-and-forth of lap swimming, thanks to water aerobics and other pool-based classes.
Because the effects of gravity lessen in the water, a pool workout is easy on the joints. Water is also about 12 times denser than air. That increases resistance, so in addition to the cardiovascular benefits you build strength moving through water.
The pool can provide a workout at a high intensity with almost no impact, a real advantage, especially as you get older, the ACE says. People recovering from injuries and women after pregnancy also can benefit most from a water workout.
The ACE offers two cautions. You still sweat, even in the pool, so drink before you feel thirsty to remain hydrated. Also, because blood flows more easily when you're in the water, your heart rate will be about 10 beats lower than it would be using the same intensity on land.
What a racquet
Racquetball isn't new, but you may have forgotten it. This sport peaked in the early 1980s before being eclipsed by aerobics, weight machines and other workouts -- but it's still fun. Racquetball uses almost every muscle in your body, the U.S. Racquetball Association says. Your heart rate stays high even when you stop between points.
With courts in nearly every YMCA, on many college campuses and in about 1,200 private clubs, finding a place to play should be easy.
Climb the wall
Being forced indoors during the winter can make you feel like climbing the walls. But if your health club or local college features a specially designed climbing wall, that may be a good thing.
Scaling a 40-foot height using only handholds and footholds can seem daunting. But even if you can't do a single chin-up you can try a climbing wall.
Climbers always wear a safety harness. A partner on the other end of the rope is strapped in on the ground to keep any fall a short one. Climbing facilities will provide all the safety equipment and climbing shoes, although you may eventually want to buy the latter.
Spin cycle
If riding the stationary bike is getting old, you might want to try spinning.
Spinning is the name for an instructor-led class on stationary bikes modified to give the feel of a mountain bike. The instructor takes you on a virtual ride, changing the speed and resistance.
Spinning tones the lower body, works your heart and lungs and burns 380 to 500 calories per 45-minute class. The ACE cautions that the classes can be high intensity and are generally not for a beginning exerciser.
Friday, January 18, 2008
It's Friday!
What better way to start the weekend than to do a little workout? And that's the key. We've been blogging lots of ways to workout, but the theme continues to be "consistency" - do something, just do it often. If you walk, then walk for exercise daily. I am trying to work out 5 times weekly because I find 3 days just barely helps me maintain, the extra 2 days has helped me to see better results.
Nobody expects you to be a gym rat. Go over past posts, particularly http://twitterptchallenge.blogspot.com/2008/01/wicked-wednesday-sealed-with-kiss.html for ways to work out at home or that hotel room for you road warriors.
Post today's workout below (and yesterday's too!).
Cheers - Dan Mosqueda
Nobody expects you to be a gym rat. Go over past posts, particularly http://twitterptchallenge.blogspot.com/2008/01/wicked-wednesday-sealed-with-kiss.html for ways to work out at home or that hotel room for you road warriors.
Post today's workout below (and yesterday's too!).
Cheers - Dan Mosqueda
Wednesday, January 16, 2008
Whatcha talkin' about f'tness?
fit·ness 
[fit-nis] Pronunciation Key - Show IPA Pronunciation
According to this definition, fitness either means health or the body's capacity to deliver oxygen to our muscles when exercising. (There was a 3rd definition about Darwinian fitness, but for the sake of this post - I left it out.)
The Twitter PT Challenge was born after I issued what I called the 25-day Twitter Fitness Challenge. Now that we're more than half way through, I thought it was time to reflect on the original challenge. Fitness challenge. That could mean a lot of things to a lot of people. To me, at the time, it mean that I wanted to workout more - get in better shape. It hasn't been long, but that is happening.
To address the health definition, I am feeling better every day. Yoga is back in my life on a regular basis, so is running. Since I don't want to throw my efforts away, I'm eating a lot better too. Taking this all into consideration, my overall health is improving.
Now onto the second definition - how well my body circulates blood to my muscles. Every day I challenge myself more on the treadmill. I boost my speed, my incline, and my overall time. Slowly, but surely, my breath and muscles are adjusting. It always surprises me how quickly it's possible to notice some results. Heck - it makes me wonder why I ever let it slide in the first place!!!
How are you all feeling? Are you getting the results you want?
[fit-nis] Pronunciation Key - Show IPA Pronunciation –noun
| 1. | health. |
| 2. | capability of the body of distributing inhaled oxygen to muscle tissue during increased physical effort. |
According to this definition, fitness either means health or the body's capacity to deliver oxygen to our muscles when exercising. (There was a 3rd definition about Darwinian fitness, but for the sake of this post - I left it out.)
The Twitter PT Challenge was born after I issued what I called the 25-day Twitter Fitness Challenge. Now that we're more than half way through, I thought it was time to reflect on the original challenge. Fitness challenge. That could mean a lot of things to a lot of people. To me, at the time, it mean that I wanted to workout more - get in better shape. It hasn't been long, but that is happening.
To address the health definition, I am feeling better every day. Yoga is back in my life on a regular basis, so is running. Since I don't want to throw my efforts away, I'm eating a lot better too. Taking this all into consideration, my overall health is improving.
Now onto the second definition - how well my body circulates blood to my muscles. Every day I challenge myself more on the treadmill. I boost my speed, my incline, and my overall time. Slowly, but surely, my breath and muscles are adjusting. It always surprises me how quickly it's possible to notice some results. Heck - it makes me wonder why I ever let it slide in the first place!!!
How are you all feeling? Are you getting the results you want?
Wicked Wednesday: Sealed with a K.I.S.S.
My TwitterPT Challenge goal: Keep It Simple Stupid.
Anything less will surely be the kiss of death to completing my goals. Forget the fancy equipment or gym memberships (I have neither). I can still accomplish my basic cardio and weight training at home with little or no equipment.
How? I'm glad you asked!
Cardio
From Martha Stewart's website (I know, I know. Here I go with the talk shows again! Hey, at least I'm not eating bon-bons while watching them. I'm WALKING!):
The article goes on to break walking regimen into three phases with simple and attainable goals to help you continue beyond the two weeks that are left in this challenge.
Weight Resistence
I found these simple ideas for how to use everyday household items in the home to obtain the weight resistance benefits. Some of the exercises include:
Anything less will surely be the kiss of death to completing my goals. Forget the fancy equipment or gym memberships (I have neither). I can still accomplish my basic cardio and weight training at home with little or no equipment.
How? I'm glad you asked!
Cardio
From Martha Stewart's website (I know, I know. Here I go with the talk shows again! Hey, at least I'm not eating bon-bons while watching them. I'm WALKING!):
"You already have all the complex, high-tech machinery you need to get into shape: your two legs. Walking works the major muscle groups of the body, raises your heart rate, burns calories, and lowers your blood pressure with a third of the impact running has on your joints. "Plus, walking makes you feel more in control of your life and gives you the energy to get things done," says Therese Iknoian, author of "Fitness Walking.""I'm lucky that I now have a treadmill. But before that I was walking the neighborhood, dancing in the living room with the kids or just taking a few laps up and down my dungeon stairs.
The article goes on to break walking regimen into three phases with simple and attainable goals to help you continue beyond the two weeks that are left in this challenge.
Weight Resistence
I found these simple ideas for how to use everyday household items in the home to obtain the weight resistance benefits. Some of the exercises include:
- Chest: Wall Push-ups
- Back: Standing Rows (wrap a towel around a pole or column and pull/row yourself up to the pole)
- Shoulder Presses: Using soup cans or milk jugs.
- Leg Squats: holding onto a chair
Tuesday, January 15, 2008
Tuesday January 15th - Half Way!
Well it's been 2 weeks into the month and into our Twitter PT Challenge. This site and challenge isn't necessarily about making huge strides in physical fitness for each of us, it's about developing consistency and good habits.
From the Aristotle blog:"Dr Maxwell Maltz wrote the bestseller Psycho-Cybernetics. Originally a Plastic Surgeon, Maltz noticed that it took 21 days for amputees to cease feeling phantom sensations in the amputated limb. From further observations he found it took 21 days to create a new habit. Since then the '21 Day Habit Theory' has become an accepted part of self-help programs.
Brain circuits take engrams (memory traces), and produce neuroconnections and neuropathways only if they are bombarded for 21 days in a row. This means that our brain does not accept ‘new’ data for a change of habit unless it is repeated each day for 21 days (without missing a day)." Source: http://www.aristotle.co.nz/library/series.aspx?seriesId=61
So if you can keep this going for another week, that is the mindset that each day you are doing some sort of worthwhile fitness exercise, you'll be in the habit of working out and on the path to a healthier lifestyle.
I think it's also notable that we have been supporting each other with comments over the last two weeks, I think that is part of keeping things going becaues just knowing somebody cares about you and you in turn care about them is a strong motivational factor.
Keep up the great work. Be sure and log today's workout in this posting's comments.
Thanks,
Dan Mosqueda
From the Aristotle blog:"Dr Maxwell Maltz wrote the bestseller Psycho-Cybernetics. Originally a Plastic Surgeon, Maltz noticed that it took 21 days for amputees to cease feeling phantom sensations in the amputated limb. From further observations he found it took 21 days to create a new habit. Since then the '21 Day Habit Theory' has become an accepted part of self-help programs.
Brain circuits take engrams (memory traces), and produce neuroconnections and neuropathways only if they are bombarded for 21 days in a row. This means that our brain does not accept ‘new’ data for a change of habit unless it is repeated each day for 21 days (without missing a day)." Source: http://www.aristotle.co.nz/library/series.aspx?seriesId=61
So if you can keep this going for another week, that is the mindset that each day you are doing some sort of worthwhile fitness exercise, you'll be in the habit of working out and on the path to a healthier lifestyle.
I think it's also notable that we have been supporting each other with comments over the last two weeks, I think that is part of keeping things going becaues just knowing somebody cares about you and you in turn care about them is a strong motivational factor.
Keep up the great work. Be sure and log today's workout in this posting's comments.
Thanks,
Dan Mosqueda
Monday, January 14, 2008
Monday
I think Monday's are the toughest day. I didn't get much sleep last night, but I looked at the clock and though "1 more hour of sleep will do nothing for me." And I'm up.
My routine for going to the gym is waking up, twittering, watching the news and allowing my head to clear. So I get up with about an hour to spend waking up. Next I pack up my clothes for the day - don't forget the towel or clean boxers! - and do a quick inventory to make sure I can get dressed at the gym and head straight to work. By the time I get to the gym, I'm wide awake. Generally I give my Mom a call on the way and we try to fix the world. I work out at an Air Force base in Colorado Springs so it's a 20 minute drive.
I arrive at the gym and always unload all my clothes into my locker. I say my locker, but it's not, it's a daily use locker. However, I almost always use the same one. It's cool because I get to know a few gents I wouldn't otherwise know. One gentleman is about 70 years old. He retired from the Air Force and than retired again from the US Civil Service. This guy doesn't look a day over his late 50's, no fat on him to speak of, and the nicest man in the world! He always motivates me to keep working at getting and staying in shape. He could be sitting at home doing nothing, but he still sees the value in consistent workouts (that's our focus here, not being bodybuilders after all!).
So, I've OCD'd and put my clothes in the locker. Next I do whatever workout is in the works for the day. When I'm done, the reward: 15 minutes in the Sauna. I then shower and get ready for work, and finally head to work. I swear I feel the workout clear through lunch. My clothes are fitting much better and some are getting too loose! That's a great problem to have.
So, tell us some of your funny routine plus today's workout today below. Keep up the great work.
Cheers,
Dan Mosqueda
My routine for going to the gym is waking up, twittering, watching the news and allowing my head to clear. So I get up with about an hour to spend waking up. Next I pack up my clothes for the day - don't forget the towel or clean boxers! - and do a quick inventory to make sure I can get dressed at the gym and head straight to work. By the time I get to the gym, I'm wide awake. Generally I give my Mom a call on the way and we try to fix the world. I work out at an Air Force base in Colorado Springs so it's a 20 minute drive.
I arrive at the gym and always unload all my clothes into my locker. I say my locker, but it's not, it's a daily use locker. However, I almost always use the same one. It's cool because I get to know a few gents I wouldn't otherwise know. One gentleman is about 70 years old. He retired from the Air Force and than retired again from the US Civil Service. This guy doesn't look a day over his late 50's, no fat on him to speak of, and the nicest man in the world! He always motivates me to keep working at getting and staying in shape. He could be sitting at home doing nothing, but he still sees the value in consistent workouts (that's our focus here, not being bodybuilders after all!).
So, I've OCD'd and put my clothes in the locker. Next I do whatever workout is in the works for the day. When I'm done, the reward: 15 minutes in the Sauna. I then shower and get ready for work, and finally head to work. I swear I feel the workout clear through lunch. My clothes are fitting much better and some are getting too loose! That's a great problem to have.
So, tell us some of your funny routine plus today's workout today below. Keep up the great work.
Cheers,
Dan Mosqueda
Sunday, January 13, 2008
Sunday Workout
Take a look at Body For Life's Weight lifting method - it is very efficient and effective. From http://www.bodyforlife.com/exercise/weighttraining.asp with more details on the actual exercises. Post today's PT in the comments section.
- Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
- Alternate training the major muscles of the upper and lower body.
- Perform two exercises for each major muscle group of the upper body.
- Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.
- For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience.
- Always plan your training before hand.
- Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.
Saturday, January 12, 2008
It's Saturday!!
Saturday is a great day if you don't have to work. Maybe today your workout is less intense or you could maybe walk outdoors or at the mall. But you should do something!!!
Be sure and post below!
Cheers - Dan
Be sure and post below!
Cheers - Dan
Friday, January 11, 2008
Checking In With Your Goals
The Twitter Fitness Challenge is almost half way over. When I originally put this challenge out on Twitter, my goal was to kick start a new fitness regime for myself. I needed to make myself accountable in a public way in order to institute a mental shift in my own attitude about exercise.
Before I issued the challenge, exercise was a chore I made myself do a couple / few times a week. Now, I'm glad to say, exercise is slowly becoming something else - part of my daily life. That was my goal for all sorts of reasons - health, superficial reasons, and my drive to become the best I can be on many levels. Despite the constant challenges that keeps throwing life curve balls in my way, I am reaching my goal for this Twitter Fitness Challenge.
How are you doing? Are you happy with your progress so far?
Before I issued the challenge, exercise was a chore I made myself do a couple / few times a week. Now, I'm glad to say, exercise is slowly becoming something else - part of my daily life. That was my goal for all sorts of reasons - health, superficial reasons, and my drive to become the best I can be on many levels. Despite the constant challenges that keeps throwing life curve balls in my way, I am reaching my goal for this Twitter Fitness Challenge.
How are you doing? Are you happy with your progress so far?
Thursday, January 10, 2008
Night Owl vs. Morning Lark
I've been doing an experiment in this Twitter Fitness Challenge. Well circumstances just so happened to turn what I was doing into an experiment. Last week I worked out every morning - as soon as I got up. That was hard. Beyond hard. My alarm clock and I are not friends. Every morning was a struggle to get myself up and drag my butt down to the treadmill. It didn't take me long to wake up once I started running and it did make me feel good for the rest of the day, but as I said - my alarm clock is a bitch. This week, I did things differently. I hit the treadmill every night as soon as I got home from work. The only thing it takes to make that happen is for me to eat a banana right before I leave the office. That way my stomach isn't grumbling and I'm still pumped from work. Doing it this way, I'm finding I have more energy to tackle a harder workout by exercising at night.
We're all different. We each have our own unique circadian system to deal with that either makes us a morning lark or a night owl. I'm still not sure which one I am because I do get unusually cheerful soon after I get up in the mornings. According to this study, women (older women, in this case) who exercised in the mornings got better sleep than those who exercised at night or only stretched in the mornings. They speculate it might have something to do with reinforcing our circadian system, getting us primed for the day.
On top of getting a better night's sleep, here's another reason working out in the morning might be a better option. It boosts your metabolism for the day. (Quote taken from Wicked Stepmom's post from yesterday): "Activity actually has an “after burn” effect—that is, it raises your metabolism for hours after you’ve stopped exercising. Once you step off the treadmill, cease digging in your garden, or return home from a walk in the park, the rate at which you burn calories remains higher than normal. Read more on Bob Greene’s secrets and his fitness tips."
Taking this all into consideration, morning workouts sound like the rational choice to make - if you are at liberty to make that choice. Despite my hate on for my alarm clock, I luckily have that choice.
I'm still not sure which is my best option - a morning or night workout. My own "scientific" investigations are incomplete, but I'd like to know - what works best for you? And why?
We're all different. We each have our own unique circadian system to deal with that either makes us a morning lark or a night owl. I'm still not sure which one I am because I do get unusually cheerful soon after I get up in the mornings. According to this study, women (older women, in this case) who exercised in the mornings got better sleep than those who exercised at night or only stretched in the mornings. They speculate it might have something to do with reinforcing our circadian system, getting us primed for the day.
On top of getting a better night's sleep, here's another reason working out in the morning might be a better option. It boosts your metabolism for the day. (Quote taken from Wicked Stepmom's post from yesterday): "Activity actually has an “after burn” effect—that is, it raises your metabolism for hours after you’ve stopped exercising. Once you step off the treadmill, cease digging in your garden, or return home from a walk in the park, the rate at which you burn calories remains higher than normal. Read more on Bob Greene’s secrets and his fitness tips."
Taking this all into consideration, morning workouts sound like the rational choice to make - if you are at liberty to make that choice. Despite my hate on for my alarm clock, I luckily have that choice.
I'm still not sure which is my best option - a morning or night workout. My own "scientific" investigations are incomplete, but I'd like to know - what works best for you? And why?
Time to make (skip actually) the Donuts!
I'm not really going to get into any diet ideas because they're so varied and disparate, but now that you're working out nearly daily you probably should examine what and how much you eat.
This has been wonderful, by the way, reading your comments. I'm equally enthused by the hard core workouts as I am about the folks who walk - the key is consistency and the fact that you are all being very intentional about developing good habits.
Use this posting to record today's workout information.
This has been wonderful, by the way, reading your comments. I'm equally enthused by the hard core workouts as I am about the folks who walk - the key is consistency and the fact that you are all being very intentional about developing good habits.
Use this posting to record today's workout information.
Wednesday, January 9, 2008
Wicked Wednesday: Wake Up Sleeping Beauty!
Diet.
Exercise.
Resolutions to diet and exercise.
Exercise.
Resolutions to diet and exercise.
Ick.
Ick!
ICK!!!
For me, the TwitterPT Challenge is not as much about diet and exercise (have I said ICK?!) as it is about making better lifestyle choices that will get the “Sleeping Beauty” inside of me MOVING in the right direction. A healthier direction. My motivation comes from an Oprah show I saw a few years ago.
(Leave it to a SAHM to bring Oprah into the picture, right? SHUT UP.)
The show featured Bob Greene who was talking about his basic “dieting” principles; principles which Oprah adopted in her daily regimen to lose weight and get healthy. The things he was talking about seemed simple enough. Three things in particular stuck with me:
1. Breakfast
Even if I’m not hungry, I’m trying to eat within an hour of waking up – to BREAK the FAST of not eating for the 8-ish hours I've been asleep and help jump start my metabolism. Bob says: "Eating bigger breakfasts and smaller dinners can help boost your metabolism."
2. Green Tea
I’m substituting at least ONE of my two morning cups of coffee with green tea. I like my coffee extra sweet and extra light with half & half, so I’m cutting my morning sugar/fat intake in half by cutting back on the coffee. And we all know the health benefit claims of green tea, right?
3. No eating 2-3 hours before going to bed.
I’m a notorious nighttime snacker. So this is a tough habit to break. But whenever I do get that hunger feeling in my tummy late at night, I try to remind myself that that feeling is my body going after the extra fat reserves. So I can choose to either feed that “hunger”, or let my body feed on that unwanted fat. Instead, I’ve been enjoying a pot of green tea with my husband and we toast to a long life together.
Simple! And as a SAHM of three kids, I NEED simple.
Plus, I’m MOVING.
I’m terminally lazy. I’ve never exercised a day in my life. So I started small. I was moving about the house with my kids - walking in place, DANCING to music, or just chasing them around and being silly. I was moving in some way – which is way better than not moving at all.
Lucky for me, a girlfriend was giving away her old treadmill, so I’ve NO excuse not to get up and move. Now with the help of the treadmill and our huge 52" flat screen TV as my distraction I’m walking a minimum of 20 minutes a day. I'm also trying to do my walking early in the day, because as Bob puts it:
"Activity actually has an “after burn” effect—that is, it raises your metabolism for hours after you’ve stopped exercising. Once you step off the treadmill, cease digging in your garden, or return home from a walk in the park, the rate at which you burn calories remains higher than normal."
Read more on Bob Greene’s secrets and his fitness tips.
What can YOU do to awaken the Sleeping Beauty in you?
Tuesday, January 8, 2008
Today
It's time for another workout! Make sure you record your thoughts and experience below so we can feed off of each other's workouts and learn from each other.
Again from www.bodyforlife.com, the weight lifting program. The beauty to this is you can do much of this at home with minimal investment:
Official Body-for-LIFE Weight-Training Plan
Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
Again from www.bodyforlife.com, the weight lifting program. The beauty to this is you can do much of this at home with minimal investment:
Official Body-for-LIFE Weight-Training Plan
Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
- Alternate training the major muscles of the upper and lower body.
- Perform two exercises for each major muscle group of the upper body.
- Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps.
- Then reduce the weight and do 12 reps.
- Immediately perform another set of 12 reps for that muscle group using the second selected exercise.
For each muscle group, rest for one minute between the first four sets. - Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience.
- Always plan your training before hand.
- Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.
- Visit http://www.bodyforlife.com/exercise/weighttraining.asp for a list of areas to workout
For more details download this file: http://www.bodyforlife.com/exercise/downloads/exercise_guide.pdf
Monday, January 7, 2008
Body for Life Cardio Plan
I've done Body for Life in the past and dropped a solid 25 pounds in a month. To be honest, I'm not doing it now, but only because I am preparing for the Air Force Fitness Test which is centered around running, push-ups and crunches. In order to do best, one must simply work really hard on those three areas prior to the test. Eventually I'll resume the basic Body for Life workouts.
Be sure and post today's activity below!
Here is the Cardio plan from http://www.bodyforlife.com/:
Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10-minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardio fitness is what gives you endurance and the ability to persist in sports and in life.
Be sure and post today's activity below!
Here is the Cardio plan from http://www.bodyforlife.com/:
Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10-minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardio fitness is what gives you endurance and the ability to persist in sports and in life.
The Benefits of Cardio
- Increases metabolic rate
- Increases growth hormone secretion
- Reduces stress levels
- Increases blood flow to the brain increasing alertness
- Improve cholesterol levels
- Improves digestion
- Boosts immune-system function
20-Minute Aerobics Solution™ — The Official Body-for-LIFE Cardio Plan
- Warm up the first 2 minutes at Intensity Level 5
- Minutes 2-3 move from Intensity Level 5 to 6
- Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
- Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
- Minute 20 cool down to Intensity Level 5 for one minute.
Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day.
Sunday, January 6, 2008
Simple Exercises - Cardio
From: http://www.fitstep.com/Library/Begin/exercises.htm
Here are some simple exercises you can do to start with.
Cardiovascular Exercises:
1. Walking
- Walking is the simplest, cheapest and easiest form of cardiovascular exercise.
- It is the best starting point for anyone who is just starting to
exercise. - It is very low impact and is extremely convenient.
- Start slowly, then gradually work up to walking longer and faster.
- Finding a walking partner can help keep you motivated.
2. Jogging/Running
- This is a step up from walking. It is harder and puts more impact and stress on the body.
- If you are just starting an exercise program, work through fast walking before moving up to jogging.
3. Cycling
- Riding a bike is an excellent, no-impact form of cardio.
- Be sure to follow the rules of the road and ALWAYS wear a helmet.
4. Swimming
- Swimming involves all the major muscles of the body.
- It is no-impact and is very useful for injury recovery
- The major drawback is that you must know how to swim.
Don't forget to post today's activities below!
Friday, January 4, 2008
Be Like Mike Phelps - Champion Swimmer
Taken from the January 2008 issue of "Outside" magazine:You'll never swim faster than Michael Phelps, but you can learn from him.
1. Keep Your Goals Nearby. "I have to see them every day, whether I want to or not," Phelps says of the time time goals he keeps on his nightstand. "They're a constant reminder whenever I turn off the alarm clock."
2. Befriend the Weight Room. "I do lots of legs, pull-downs, push-ups, box squats. My weight coach pretty much destroys me every time I see her."
3. Move on, Smarter. "A friend of mine once told me, 'You can make a million mistakes, but never make the same mistake again.' I try to live that in and out of the pool. In 2004 I didn't expect to get a DUI. But it happened. And I've become a better person as a result."
4. Find Your Rhythm. "Whatever is the last song on when I get oout of the car is going to be what's in my head during practice. So it has to be a good one."
5. Never Be Satisfied. "I always criticize myself. I always think about what I can change to get better."
Be sure and put down your workout for today in the comments section of this posting!
Thursday, January 3, 2008
Almost Excuses - What's yours?
Last night I was so pumped up about this 25-day Twitter fitness challenge, but then... Tim & I fell asleep on the couch. It wasn't until 1:50 AM when we woke up with a sore neck and decided to get our butts upstairs. Unfortunately, sometimes when I wake up mid-sleep it takes me forever to get back to my nice dozy state that'll result in some shut-eye. I tossed and I turned. Thoughts of our 25-day fitness challenge rolled through my head. After a few hours, I reset my alarm clock realizing that there was NO WAY I'd be able to wake up an hour early to do the ashtanga yoga class I was hoping to do. I reset it to get up a half hour early for the treadmill. The last time I looked at the alarm clock it was 4:50 AM. Less than 2.5 hrs later, the damn buzzer went off. I hit snooze. Was I actually going to get up early for a run or use this precious time to get just a little extra sorely needed sleep? Damn this 25-day challenge, but I got up and ran on the treadmill. I was not going to be the girl who started this fitness challenge but then coped out on the first day.
So that's my "almost excuse" - a.k.a lame reason that almost led me to not exercise. What's yours? How did (or do) you overcome it?
So that's my "almost excuse" - a.k.a lame reason that almost led me to not exercise. What's yours? How did (or do) you overcome it?
Day 3?
Well it's January 3rd, so I can't really call this Day 1, but it really is for the Twitter PT Challenge. As Sonya pointed out, this is an opportunity to help each out via accountability. So when my alarm went off at 0515 AM, I didn't even let the usual thoughts of "I'm too tired to work out" pass through my mind. I made my coffee, watched the news and readied my clothes for the day. Next I headed out to Peterson Air Force Base here in Colorado Springs to work out at the base gym.
Right at the start this poses an interesting question for many people. "But Dan, I don't belong to a gym or don't have access to one, what do I do?" It should be perfectly clear, this is the Twitter PT Challenge, not preparation for a marathon or a big weight loss event, though you could use it for that. This challenge is designed to help you get yourself into a routine. That means it might only be stretching and walking 5 or 6 days a week. Or it could mean 3 hours at the gym everyday. It's up to you!
Why I did I respond to Sonya's tweet the other day? She said in her tweet "Who's up for joining me on a 25-day fitness challenge to kickstart the New Year - to be completed by the end of THIS January? " I hemmed and hawed mentally. I usually work out 3 times a week, and I've lost some weight and my run times have improved, but it hasn't been enough. I was going to thoroughly ignore Sonya, but my conscience wouldn't let me. I responded.
A year ago nearly to the day, I had a pretty bad accident involving me and a gun, the gun nearly won. So I've gone from wheelchair to running over the past 12 months. This is part of getting back into shape for my US Air Force Reserve career (I've vowed not to wear a flight suit until I'm in significantly better form - you shouldn't see me in a flight suit and wonder if the technologically superior USAF has somehow managed to get a man pregnant).
All I think each of us should do, is accomplish our personal workout. Than I'd like to see us share what we did. I'll do a comment to setup a framework for how it could be done. You can comment however you feel most comfortable.
Right at the start this poses an interesting question for many people. "But Dan, I don't belong to a gym or don't have access to one, what do I do?" It should be perfectly clear, this is the Twitter PT Challenge, not preparation for a marathon or a big weight loss event, though you could use it for that. This challenge is designed to help you get yourself into a routine. That means it might only be stretching and walking 5 or 6 days a week. Or it could mean 3 hours at the gym everyday. It's up to you!
Why I did I respond to Sonya's tweet the other day? She said in her tweet "Who's up for joining me on a 25-day fitness challenge to kickstart the New Year - to be completed by the end of THIS January? " I hemmed and hawed mentally. I usually work out 3 times a week, and I've lost some weight and my run times have improved, but it hasn't been enough. I was going to thoroughly ignore Sonya, but my conscience wouldn't let me. I responded.
A year ago nearly to the day, I had a pretty bad accident involving me and a gun, the gun nearly won. So I've gone from wheelchair to running over the past 12 months. This is part of getting back into shape for my US Air Force Reserve career (I've vowed not to wear a flight suit until I'm in significantly better form - you shouldn't see me in a flight suit and wonder if the technologically superior USAF has somehow managed to get a man pregnant).
All I think each of us should do, is accomplish our personal workout. Than I'd like to see us share what we did. I'll do a comment to setup a framework for how it could be done. You can comment however you feel most comfortable.
Wednesday, January 2, 2008
Inspiration for the 25-day Twitter Fitness Challenge
The idea for this challenge came this morning when I was sitting in my eye doctor's office waiting room. I came across this article. Measha Brueggergosman reportedly lost 150 pounds! In case you don't know, she's Canada's most famous opera star. We went to the same school in Fredericton. I never really knew her except that she was always that nice, bigger girl who sang like it was nobody's business. The photos in that Chatelaine article are the first I've seen of her in a while and she looks fantastic!! She says how she's discovered Bikram yoga and has become totally addicted. Then she did a 30-day challenge where she went to one 90-minute class a day for thirty days straight. She later doubled the number of classes in further 30-day challenges, but that's neither here nor there. The fact is these 30-day challenges sound like a damn good idea to kickstart our fitness routines. Seeing as how we're already a couple of days into January - 25 sounded like a nice number to get us going.
Dan already laid out the challenge. Work out, in any way you wish, 25 times from now until the end of January. You've got 29 days for this task. Figure out how you want to do it and just go ahead and DO IT!! I know I am.
This is going to be fun. Spread the word. Let's check in with each other here (and on Twitter) regularly. Good luck!!
Dan already laid out the challenge. Work out, in any way you wish, 25 times from now until the end of January. You've got 29 days for this task. Figure out how you want to do it and just go ahead and DO IT!! I know I am.
This is going to be fun. Spread the word. Let's check in with each other here (and on Twitter) regularly. Good luck!!
The Twitter 25 Day PT Challenge: January 2008
This is simple: Work out 25 days through January 2008. Posts will be made and than you should comment on your activities. We can help each other be accountable! Good luck.
As always, consult a physician before beginning any physical fitness program.
As always, consult a physician before beginning any physical fitness program.
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