My Exercise Plan 2015

Exercise Monday: My Exercise Plan 2015

Work it Out!

Work it Out!

Hello People,

This is the big doozy. The part of my plan that is really pushing things into high gear. I posted a few weeks ago about the diet portion of this plan, which isn’t really ground-breaking news but what sets this time apart from the other times I have attempted to lose weight on this blog is my exercising combined with eating lower calorie.  Let me explain a few unfortunate things.

I lost and reached my goal weight twice before in my life.  Once I did it  on Weight Watchers and the other on a little known diet called Prism.  Both of those attempts had me eating extremely low calorie, 1000 to 1200 a day, with no cheat meals EVER. Due to the low calorie nature and the choices of what I was eating then (lots of processed foods) I was unable to exercise because I had zero energy.  Yes, I lost weight, I had no energy, but I lost weight. The unfortunate thing about losing weight is that when one loses weight or is in a fat losing state the body will lose some of its lean muscle tissue in the process. It is just what happens and you can’t stop it; even if you are lifting weights during the process of losing.  Muscle is what keeps your metabolism humming when you are young.  It is often easier to lose weight when you are young because your fat to muscle tissue is usually different than when you are older.  I am older and have lost weight twice losing lots of my lean muscle tissue twice; up to 25% of it both times!!! Therefore, at a certain weight, like 130 pounds, I can weigh the same today as then, but I may be far fatter now at that weight than when I was younger because I just have more fat than muscle on my body. Aging also causes us to lose muscle over time if you are not diligent to keep it from deteriorating over the years.  I did not want to lose weight again and not exercise. This was in the hopes that I could protect some of that lean tissue and at the same time change the shape of my body, not just lose weight. Note: this is one reason health experts say that weighing yourself is only a fraction of the truth.  A really healthy person has a healthy BMI. Weight is just a number that is not really telling you what it is like on the inside.

I was also noticing that weight was not coming off of me at this age (43) as easy as it was when I was younger (20’s and early 30’s) without exercise. In some instances I didn’t lose weight at all even eating 1200 cals a day.  In other words, I have to exercise now in order for true weight loss to happen especially as I get closer to my goal weight. My calories aren’t too far off from those former diets but the difference now is what I eat. It makes a huge difference in my energy and performance output. Eating lower glycemic and having a balanced fresh Macronutrient diet is a world of difference to eating fake food out of boxes heated in the microwave.

You may be surprised to find that I am pushing myself to exercise a lot.  I am. It’s because I want the weight gone and don’t want to wait around for it to happen. It is not a quick fix, it is discipline and determination. I am not perfect and this is only an outline.  If I can accomplish it all then bravo.  Recently I had a bike accident and sprained my hand and cut up my knee so I had to make adjustments and not lift any weight for a week. I try to follow this program to the best of my ability and it is making a huge difference.

 be slim

My Program:

Mon: Jog/Walk Intervals 1 hour, Walk Dog uphill 1 hour, Arms/Back, Yoga 30 min

Tue: HIIT Cardio (such as jump rope) 16 min, Legs/Butt, Walk Dog flat route 1 hour

Wed: Day Off

Thurs: HIIT Cardio, Arms/Back, Walk Dog flat route 1 hour

Fri: Jog/Walk Intervals 1 hour, Walk Dog uphill 1 hour, Legs/Butt, Yoga 30 min

Sat: 2 hours Medium Intensity Cardio of choice (such as Bike Riding)

Sun: 1 hour Cardio (such as Tae Bo Kickboxing), Legs/Butt, Yoga 30 min


  • Cardio is medium intensity unless it is HIIT, then it is full out.
  • Strength Training is done with and without weights, depends on the routine
  • Strength Training varies in time; 20 min to an hour
  • I often am not able to walk my dog due to time constraints, so I do my best

Exercise Plan

Exercise Monday: My Current Exercise Plan

Hello People!

I wanted to update you all on what I am doing in the exercise department.  I told you a while back that I was doing an 8 week challenge series that was really toning up my body.  I finished that one and am on to the 2nd one and love it!  It is by FitnessBlender and here is a video showing the results of people who participated in these programs:

Basically, it is a lot of strength training and cardio alternating days with different body parts.  They include about 3 days worth of high paced interval training (hard!) and alternate with days of not so strenuous stuff, like, standing abs, or kick boxing routines.  It has really changed the shape of my legs and butt as I can see in the mirror and the fit of my clothes.  I have not lost weight doing it, that is my fault – not theirs, but if I had, my body would be smokin’!  It is average about 5 days on, 2 days rest, although they give an alternate 6th day of pure cardio.

Also, I have not been walking my dog as much due to the extreme heat of the summer lasting well into the night (he has a weak heart and gets overheated easily).  But I did add walking myself at night briskly for one hour.  I usually do this on days I’m not doing the FitnessBlender workouts or if I am up to it, I do it in addition.  That was the summer though, and I was not working as much as I am now, so that may change soon.  Time will tell.

I am not disillusioned to the fact anymore that exercise will keep my weight down.  I have written numerous posts on why that is, but the fact is, I love the feeling of exercise and I feel better about life and myself when I move around.  Plus, I love the shape of my body better.  Having more muscle does help the metabolism, but that will not take the weight off – it will be diet alone that does that officially. Remember: 85% diet and 15% exercise is the recipe.

Know When to Say “When!”

Hello People!

Long time no post.  I have been in diet limbo for the past near month.  On a whim, I ordered a long forgotten diet that had worked for me in the past, The Prism Diet, and had started it with full enthusiasm.  It is based on Christian principles that when applied, are darn good.  It requires a mentor to monitor your progress.  This is very important.  So, I called the number listed extensively throughout the book and the-all-important Curriculum Binder to ask the headquarters if they could find me a mentor.  The number sent me to a recorded message that wanted to send me on a “FREE CRUISE!!!” Also, when searching for the diet and a basic website on Google, one is lead to a series of dead-ends mostly with people asking on chat rooms if the diet works or not (most decide that it is too rigid, to this I LOL’d a few times).  There isn’t a website or a headquarters.  Apparently, the diet is now defunct and the creators of it don’t care about you or their precious diet that was created for the masses.  To be honest, I couldn’t even find an entire Curriculum (each section of the diet is grouped by 6 weeks of time, this is contained in the Binder as a whole; mine is missing the last 6 weeks) and only ordered a partial from Amazon; used of course.  Then, I got bored. Then, I got angry.

It just isn’t working anymore.  I think my body gave up on dieting and has taken the offensive against my good intentions.  It is holding onto 25 pounds of fat like white on rice and I’ll be damned if losing it isn’t the hardest thing I’ve ever done, including training for a marathon!

Sooooo….. I made a little/big video just for my blogging friends.  I’m sorry it is a half hour long, but it is straight from my heart and I could not find any of it to trim to make it shorter.  It was filmed in my backyard on a breezy afternoon.  So, if you get bored looking at me, you can watch the leaves dance behind me.  This video explains my current thoughts on losing weight, what I plan to do in the future and what I think about diets.  I’m sure you can guess, but I would be happy if you watched it anyhow.  It just might give you some ideas if you are in a rut as well.

P.S. The blog will be different from now on based on these thoughts.  I am even contemplating changing the image of this blog to reflect my new attitude towards eating and health.

100 Calorie Bonus

Today’s Exercise Monday Post:

Well, how are those resolutions working out so far? HMMMMM??? Don’t worry, you have a whole year to accomplish them and if they don’t happen, then they aren’t meant to be.  You will put your time and energy where your heart is.  Sometimes that means doing nothing for a while for whatever reason.  I won’t hold it against you.

OLYMPUS DIGITAL CAMERAThe post for today is kinda weird, but I was thinking about it when I was actually walking the dog this morning.  It made sense in my mind at the time, but now it seems a little out of context…no matter; I’ll continue with the weirdness. I was thinking about ways that I try to incorporate movement and getting outside into my daily life.  Perhaps I mentioned this before, but if I don’t plan on doing things (like actually writing them down in a daily planner according to time) nothing gets done. That literally means I won’t get out of bed until 1:00 pm. This is not a recipe for a productive life. So, one of my goals for the new year was to be more organized with my time and part of that goal is walking the dog in the morning.

I once wore my heart rate monitor on the dog walk to see how many calories I burned for the hour we strolled the hood.  I then checked this number against wearing it doing normal activities, such as reading blogs and puttering around in the kitchen. It turned out that I burned an extra 100 calories on that hour walk. (This does not include my workout time.  I have a separate time for that which also burns calories.) Now 100 calories may not be much, but yet it is! That’s an extra glass of wine, or 2 pieces of fruit, or just an extra 100 calorie bonus burn-off!  When I don’t do the walkies, I feel like I really miss the 100 calorie bonus and the dog is devastated.

So, how does this apply to you? Not sure, but I think that I wanted to point this out because it is an example of how to get more movement into your daily life outside of exercise time. (The dog needs a walk despite my needs, otherwise he would tear up the house.) What are some things you could add to your daily life that could burn an extra 100 calories? Gardening? Cleaning the house? Walking to the grocery/drug store? Parking really far away all the time? Just ideas. I think it’s a good thing Martha.

Speed Walking

Today’s Exercise Monday Post:

Hello People! Today is the last day of a year as I write this. I am looking ahead to the new possibilities of increasing my stamina and health through nutrition and exercise.  Today’s idea may not appeal to all but I wanted to throw it out there in case you were bored with the same old same old.  It’s called speed walking and if you already enjoy walking and want to kick it up a notch, well here it is:

“Do each of these speed walks once a week, allowing at least 2 days between speed sessions for your muscles to recover. Stick to a moderate pace the rest of the week. Warm up by walking at an easy pace for 5 minutes; do the same to cool down afterward.  If your walking speed is less than 3.5 MPH (or more than a 17-minute mile), aim for the lower range of steps per minute (SPM) in the chart below.  If you walk faster, use the higher end of the SPM range.  Check your pace with a pedometer to track the number of steps you take in 3 minutes, and then divide by 3.  If you don’t have a pedometer simply count your steps for 60 seconds.  as the weeks pass, you’ll get a better feel for your speed.”

Week    Short & Fast (20 min)                       Long & Steady

1                 120-130 SPM                    120-130 SPM for 35 minutes

2                 125-134 SPM                    120-130 SPM for 40 minutes

3                 129-138 SPM                    120-130 SPM for 45 minutes

4                 133-142 SPM                    120-130 SPM for 50 minutes

5                 137-146 SPM                    130-150 SPM for 35 minutes

6                 140-150 SPM                    130-150 SPM for 40 minutes

7                 143-153 SPM                     130-150 SPM for 45 minutes

8                 145-155 SPM                    130-150 SPM for 50 minutes

How Fast Are You Going?

To estimate our walking speed, count the number of steps you take per minute (SPM)

120 SPM = 3.0 MPH

130 SPM = 3.5 MPH

140 SPM = 4.0 MPH

150 SPM = 4.5 MPH

155 SPM = 5.0 MPH

This plan was found in Prevention magazine in the August 2006 edition.  It was developed by Boston based walking expert and biomechanist Mark Fenton.