SoWell on SoWal 2008

[drunkkenartist]

Tonight's exercise: 12oz curls

1.)Extend arm.
2.)Wrap hand firmly around 12 oz bottle.
3.)Exhale as you lift bottle to lips.
4.)Lift bottle to pour contents into mouth.
5.)Swallow.
6.)Exhale as you lower bottle back to bar.
7.)Switch arms.
8.)Repeat.

Watch this video for proper procedure.

Bottle will begin to feel lighter.
This phenomena is caused by two things.
A.)The strengthening of the muscles in your arms.
B.)Less liquid in the bottle.

At this point it is suggested you get a fresh cold bottle.
Remove lid and begin another rep.
It is best to complete six reps. For your convenience, bottles are often sold in Six Packs. Now you know why. For the health of it.

At some point you may get hungry and require a nutritious snack.
At this point it is suggested that you take a break from the 12 oz curls and switch to the Cheese Curls.

If you are at the advance level, you may alternate the 12 oz curls with the Cheese Curls.

Please do not perform the above functions without first consulting a physician. Preferably a specialist in the field.

May we recommend Dr. Skunky?

He may recommend that you start slow. As an example.

"Start with two (2) 12 oz curls and call me in the morning."

ENDORSEMENT: from Kenny the 'drunkkenartist'....

"I've been using this method for years. I must say that it has greatly built my character. It has cured shyness. It has improved my dancing skills. I'm finding life less stressful and people more tolerable, if not more attractive. I have even learned to earn my living doing this. I recommend it for anyone!".

This has been a Public Service Announcement brought to you by
Buttwiser.

Exercise Responsibly.

 

[DuneAHH]

 

[drunkkenartist]

Seriously though, I am on this wagon with y'all.

I am putting it all out here in the open and am challenging myself to lose 24-5 lbs this year. Publicly.

I have been not just skinny, but scrawny all my life.
Several years ago my metabolism didn't just slow down, it came to a screeching HALT.

I went from a size "Hey Kenny, eat a sandwich",
to a size "Hey Kenny, back away from the buffet!", putting on 25 lbs!

I went on South Beach last year, and through the course of six months lost 15lbs. I got to the weight I wanted to be.

And I guess that in my peabrain I figured I had lost the weight I could eat anything I wanted to. And I did. And didn't stop eating.

And put on another 25lbs! So now I'm 10lbs over where I started, or was till a couple of weeks ago.

I'm back on a variation of SB and have since lost 3-4lbs.

South Beach works if you stick to it, but you can't go back to your old ways. You have to make a permanent lifestyle change not just a temporary one. I know where I went wrong and won't make that same mistake again.

I won't try to lose the weight so fast. I only want to lose about 24 lbs. So I figure if I take a year and lose 2lbs a month, that will let my body get used to the new weight and I won't put it on again like I did before.

I've also added exercise, and walk no less than 3 miles a day- which I do at work! Its a 1/4 mile track inside our building, we do 4 laps during a 15 minute break, 3 times a day. I may get to work 15 minutes earlier and knock out a mile before I start work and maybe do a mile after work, for a total of 5 miles a day.

I find that the 15 minute power walk gives me natural energy and I'm drinking less coffee.

Another incentive... I got my latest VA results back.

Cholesterol should be less than 200- mine is 254.
Triglycerides should be less than 250- mine are 437!
Body Mass Index should be less than 25. I'm a 27.
Obesity is 30+.

My parents both had massive heart attacks at 60. When I turned 35ish, doctor said I'd be full blown diabetic by 40. Diabetes runs rampant in the family. I just turned 44. I'm a walking timebomb.

I readily admit I have image distortion disorder. I look in the mirror, I still see that scarecrow from years ago. However I look at a recent photograph and start nearly start crying. Had it not been in good fun, and I not been a good sport, I wouldn't have let those pics be taken of me the other night. But in my mind knew that I needed public before and after shots. And what parting shots they are!:roll:

So if you guys are up to the challenge, I'm in it for the long haul on SoWal. Whatever your goals may be. Lets be our own support group.

We're a funn family, and together we can do this.

Now, about those 12 oz curls....

 

[Paula]

Yes, Toots, I'm gearing up for a second year of healthy living. I started last year on Jan 10, my birthday. I lost 20-25 pounds depending on where you start counting . I tried and failed many times before, but I think it worked last year because:

1. I decided that I really want to take care of myself - it was primarily about being healthy except for #2 below. So, when I make time to work out (which is most days of the week), I remind myself that doing so is more important than anything else (kids are getting older and more independent, which makes this statement possible).
2. I wanted beach arms because of the increasing time I was spending in SoWal and hope to spend in SoWal.
3. I didn't do any fads, just the basics which included honest portion control (this was a big change and had a big result - and it lets me eat anything I want now and then without guilt, just less of it), lower calories but healthy foods (whole grains, etc.), exercise (weight training and walking). My goal was to just have a normal life that didn't feel deprived in any way but rather was focused on healthy habits - I wanted to like/love a new lifestyle. It took a while, but I definitely like the new life style, and sometimes love it.
4. I focus on finding low calorie but healthy and tasty snacks/meals. That hasn't been too hard to do.
5. The trainer was probably the biggest change because she helped reshape my body to what I think it was really supposed to be (and had been until about 15 years ago) - I go to her twice a week. I think of her as my all around therapist because we talk about health, good books to read, kids, etc. while I'm training.
6. I walk on the treadmill at home (when I'm good that's about 4Xweek) for 20-30 minutes. I started slow (no incline and 3.0 MPH) and now I do inclines and 4.5 MPH to start then I slow down to 3.5. I rewarded myself and kept myself motivated by subscribing to several magazines and I read them and watch TV while on the treadmill.
7. I keep measures to I can see how I'm doing and compare them every 3 months or so (e.g., weight, arms, waist, butt, thighs); I follow-up with the things DKA mentioned yearly with the dr (cholesterol, Blood Pressure, C-reactive protein - although this year the doctor skipped these results other than BP because they've been good).
8. I bought all new clothes - that was fun and I won't buy larger sizes.
9. I read two good books, "You on a Diet" and the other book by the same author.
10. The surveys on the websites "Realage.com" and "livingto100" inspired me, too.

I got a bit slack over the past few months (wasn't walking as much on treadmill, wasn't doing weights on the weekend, ate some holiday food), but I'm back on track now. I've avoided being measured until next week when I get back down a few pounds.

My goals for this year are to stay on track, eat more fruits and veggies (5Xday), and maybe meditation/mindfulness (I dabbled in it last year but may want to make it more routine).

There has been one downside, probably related to the weight training. My lower back, especially my left side aches a bit now and then and I rarely had that before. I'm going to a physical therapist to see what's going on and how to heal/avoid future pain yet still work out with weights. If you feel chronic pain with any exercise, I recommend lightening up and checking it out with doctor/physical therapist to find out what the right mix of exercise is for you. No need to solve one problem and get another one.

IBD: I've heard that the exercise should hurt a bit the next day (muscles need to break down a bit to rebuild), but you shouldn't be that devastated after a workout. It should make you say "that was a good workout", but not "this is killing me". Your trainer should not have a one-size-fits-all approach to training, but should adapt it to your personal goals, fitness level, etc. I told my trainer my goals were "to get a healthy body, to get beach arms, to not have any back pain or other problems that arise because of the weight training, to make exercise and other healthy habits part of my life, and to have someone help keep me motivated and monitor my progress". I asked the gym to put me with someone who was a good match for me, and I preferred working out with a woman (we talk about "women's things" which is helpful, too).

 

[Beach Runner]

Congratulations, Paula. What an inspiration you are!

After my daughter went away to college, I got really depressed because I missed her so much (still do). Then it all hit the fan. Hubby had major heart surgery. His Mom died, and my Mom quickly went downhill with Alzheimer's. Even the dog was sick, I was driving to Auburn every day, but they had to put her down. Some other traumatic things happened that I won't mention here. I haven't had the physical or emotional strength to exercise or eat healthily. Since daughter left for college, I've gained 50 pounds.

I'm tired of being fat. I want to look good in clothes (and a bikini) again. I want to be healthier (my cholesterol level is not good). So I am really trying hard to eat healthier and start exercising again.

My biggest temptations are Mexican food (I assume there are no healthy choices there) and Italian food (I love pasta). Oh, and cheese is my middle name.

Question: is there any "healthy" brand of pasta that tastes good? Every brand of whole wheat pasta that I've tried from the grocery store tastes like cardboard -- I just can't eat it.

 

[Paula]

Hi BR:

I started taking care of my own health after several very stressful family years with illness, too much hard work, and other energy-draining things. I'm sorry for all the difficulties you faced - family illness/loss is so very hard. Once everything started settling down in my own life, I decided the best thing I could do was take care of myself -- and that's the best thing you can do. So, I hope that helps. It really does feel good to frame the diet/exercise as caretaking of yourself rather than just one more hard thing to do. And I decided to channel all the energy that was being drained into good energy (e.g., exercise) and that seemed to work psychologically as well. You DESERVE to be healthy and take care of yourself.

As for pasta, I just eat the regular kind and just eat less of it (portion control). I'll try whole wheat pasta sometime, but regular pasta is one of my treats. I do eat mostly whole wheat bread, bagels, english muffins, granola though. But pizza and pasta - I stick to the white flour kind.

By the way, when I saw you at the Soiree last year (May? Didn't I meet your husband and friends, too?), you sure didn't look like you were 50 lbs overweight. You looked darn good to me. Again, it really seemed to work best for me when I focused on healthy habits and then the weight loss was a great bonus.

I'll miss my kids when they go off to college, too (sob).

 

[scooterbug44]

The biggest hurdle is getting into a healthy routine of exercise every day, proper portion sizes, and choosing more nutritious food.

My mother is in her 50's and is in FABULOUS shape as a result of those 3 things. It works because it's healthy and doesn't deprive you of any of the things you like or make you eat weird foods.

She cooks all our food in butter or olive oil, enjoys her wine and evening cocktail, loves chocolate & desserts, and eats a wide variety of foods. The secret is that she knows what a real portion size is and doesn't eat all the starchy "filler food" when we eat out.

 

[Beach Runner]

Hi BR:

I started taking care of my own health after several very stressful family years with illness, too much hard work, and other energy-draining things. I'm sorry for all the difficulties you faced - family illness/loss is so very hard. Once everything started settling down in my own life, I decided the best thing I could do was take care of myself -- and that's the best thing you can do. So, I hope that helps. It really does feel good to frame the diet/exercise as caretaking of yourself rather than just one more hard thing to do. And I decided to channel all the energy that was being drained into good energy (e.g., exercise) and that seemed to work psychologically as well. You DESERVE to be healthy and take care of yourself.

As for pasta, I just eat the regular kind and just eat less of it (portion control). I'll try whole wheat pasta sometime, but regular pasta is one of my treats. I do eat mostly whole wheat bread, bagels, english muffins, granola though. But pizza and pasta - I stick to the white flour kind.

By the way, when I saw you at the Soiree last year (May? Didn't I meet your husband and friends, too?), you sure didn't look like you were 50 lbs overweight. You looked darn good to me. Again, it really seemed to work best for me when I focused on healthy habits and then the weight loss was a great bonus.

I'll miss my kids when they go off to college, too (sob).

I'm not 50 pounds overweight -- it's just that I've gained 50 pounds since daughter left. Even at my current weight, the "ideal weight calculators" say I'm about 3 pounds overweight. I'll admit I was too thin back then (actually anorexic), but I'd like to lose 40 pounds -- I am more comfortable at that weight.

Good idea about the pasta. Most restaurants serve about 6 or more ounces per person (it's cheap), but if you look on the pasta box, it says that 2 ounces is a serving.

Where I get into trouble is when I get really busy at work and don't have time to go to the grocery store, much less cook. Then we eat out, and there are very few healthy choices that don't require a one-hour or more dining experience. No time for that. I mean, I get really tired of takeout salads (especially when it's cold outside). So we end up eating Mexican, pizza, or Chinese. Chinese is probably the best solution, but the chicken looks like mystery meat , so I can't stomach that more than once a week. I know, excuses, excuses.

 

[scooterbug44]

Where I get into trouble is when I get really busy at work and don't have time to go to the grocery store, much less cook. Then we eat out, and there are very few healthy choices that don't require a one-hour or more dining experience. No time for that. I mean, I get really tired of takeout salads (especially when it's cold outside). So we end up eating Mexican, pizza, or Chinese. Chinese is probably the best solution, but the chicken looks like mystery meat , so I can't stomach that more than once a week. I know, excuses, excuses.

That's a friends problem too, so she is premaking a bunch of stuff for those occasions and freezing it so that when she is short on time she just has to defrost and cook, not do any prep or shopping.

 

[InletBchDweller]

Where I get into trouble is when I get really busy at work and don't have time to go to the grocery store, much less cook. Then we eat out, and there are very few healthy choices that don't require a one-hour or more dining experience. No time for that. I mean, I get really tired of takeout salads (especially when it's cold outside). So we end up eating Mexican, pizza, or Chinese. Chinese is probably the best solution, but the chicken looks like mystery meat , so I can't stomach that more than once a week. I know, excuses, excuses.[/quote]


BR, THis is my downfall as well. I am going to take a day to make some things in advance. Maybe this weekend. THing is many of the things I make and freeze are with cheese and cream. GOtta go find some new recipes....