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

Superfood: Spirulina

Foodie Friday: Spirulina Supplements

Hello People!

I just bought my first bottle of Spirulina the other day.  My feelings about it have been mixed.  It isn’t really a food, it isn’t really a snack, it isn’t really a treat: it’s a supplement.  I think supplements are nice, but……not entirely necessary.  They are meant to supplement an already healthy life style and just give your system a healthy kick in the pants.  I also see supplements as a sort of insurance policy against the environment and genetic pre-dispositions.  They can help ward off illness and sicknesses that you may be prone to getting without them.


So what exactly is Spirulina and why would I want to ingest such an odd thing?  First off, let me say that my source of info is from an app I bought for my iPad called “Superfood HD”.  It has come in handy for several things and I think it tells the truth.  If you don’t believe the claims that I list here, you are always welcome to research them yourself and let me know if you find anything different. I would really want to know!  So far, I trust this source. Here are the claims:


  • It packs more concentrated vegetable nutrition than any other whole food known
  • It has the most complete assortment of nutrients and health promoting properties of any food known to man
  • Was used as a food source for the Aztecs until the 16th century
  • Has been used in the country of Chad as far back as the 9th century
  • It contains 60% protein
  • It is a complete protein in that it contains all essential amino acids, making it superior to typical plant protein
  • It has the potential to reverse the advance of viral infections, herpes in particular
  • It stimulates the immune system to increase the number of natural killer cells, macrophages, and T-cells; all of these cells work to specifically pinpoint and eradicate foreign pathogens and viruses
  • Purifies the blood by increasing the oxygen carrying capabilities of the blood due to a high concentration of phycocyanin and chlorophyll
  • Has a powerful source of Gamma-Linolenic Acid (GLA), a long-chain Omega-6 fatty acid, which the body uses to reduce inflammation associated w/ pain in the joints, to grow lush, thick hair, build stronger nails and beautiful supple skin
  • Is very high in the amino acids (sulphur based) Cysteine and Methionine. These are protein building blocks that help the liver and nervous system remove toxins from the body quickly and without further damage.
  • It can cleanse and create a detoxification of our bodies from causes of stress
  • Best source of vitamin B-12 *
  • Contains 10 times more beta-carotene than carrots
  • Easy to digest **


* I have heard that this form of B-12 is unavailable to our bodies because in its form in the algae it cannot be broken down in our bodies, therefore de-bunking the myth that vegans and vegetarians hold for getting this essential vitamin without the need for eating animal products (the only source of B-12 that our bodies can digest and use and is essential for life; without it the side-effects are nasty and usually develop over time after many years of depletion).

** From what I have experienced, I would not recommend taking the dose recommended on the package at first.  Build up to it over time.  There is a bit of bowel grumbling and gas in the beginning, but supposedly wears off over time.  It also can make a person constipated – EW!

So, I have a bottle and it says to take 6 tablets a day.  It doesn’t indicate all at once or in 2 tablet increments.  I am only on 1 a day and will work from there.  With all of those claims listed above, it seems a shame not take advantage of something so powerfully amazing.  One more claim, I also heard that it was used in the treatment of burn and explosion victims in Chernobyl. Enough said.