wednesday check in...

B - plum S - 4 Triscuits L - 4 oz crab salad, 1 cup fresh spinach, 2 slices of tomotoe, 1 whole wheat mini pita S - 4 Triscuits D - about 1/2 c beef tips/mushroom gravey, few T rice, 1/2 c mixed veggies, 5 strawberries 1 hour Flow class, about 40 minutes on the treadmill Becky

not too bad becky!! ok clue me in...what's flow class?

It's a T'ai Chi, pilates, yoga kinda class. I love it. You can really get in some deep muscle work, or you can take it easier if you have problems with like your arms, legs, back, etc. You get out of it what you are able or willing to put in it. At the end there is about an 8 minute time where all the lights are turned out (expect the candles), everyone lays back on the mats, soft music... very relaxing. B

wow that sounds awesome! i need to look into that. where do you take the class??

The local gym that I work out at... used to be a Gold's, but they've gone independent within the last 2-3 months. They do a series of group fitness programs put out by a company called Les Miles (I think). They do Body Pump (working with weights), Body Flow (the T'chi kinda class), Body Combat (run around punching, kicking, yelling... not my cup of tea), Body Step (a step class), RPM (bike riding), etc. Different routines choreographed to music and they come out with different routines about every quarter so it doesn't get old. I really enjoy it. Becky

wow that sounds awesome! i just finished Leslie Sansone Walk and Kick...it's like kickboxing for dummies! i'm so uncoordinated and i did it! it was awesome! a nice 30 minute workout. i'm gonna see if my sissy wants to look into those classes and see if there is something around here that offers that. it just sounds like so much fun!! sometimes i think i need to take the combat class so i can run around and punch stuff...only on those really bad days!!

Pre-Gym: Protein shake (1.5 scoops) made w/ chilled decaf coffee Post-Gym: Protein shake (1 scoop) made w/ water Breakfast: Cup of coffee w/ creamer and sweet n' low, Deli ham w/ 2 slices American cheese Lunch: Salad greens w/ leftover sliced grilled marinated london broil and jalapeno ranch salad dressing (canola oil based) Snack: 1 slice provolone, protein shake (1.5 scoop) made w/ water Dinner: Really never had one a formal one. Wasn't feeling terrific so I had - 2 slices American cheese, a Blue Bunny SF ice cream pop and 4 Dove SF candies. Snack: 1 slice provolone, protein shake (1 scoop) made w/ water I always look at what others eat and think to myself "how do they survive on eating that little". My RMR is 1300+ calories. My BMR is just over 2000. Working out ups those number so I do burn a decent amount of calories. Kathy

kathy...i'm kinda trying to figure out my correct amount of calories to take in. i need to try and lose 5-10 pounds but i have no clue how much to take in. where do you find that info on your RMR and BMR??

Rich and I did our testing through a local personal trainer. The testing cost about $150 and we got not only our RMR/BMR calculations but also a heart rate program to bump up the heart rate that we burn fat at. We've been doing the program (treadmill) for a while. Was supposed to do program 1 for 3 weeks and program 2 for 3 weeks and retest but with funding issues... we are still doing program 1. Will switch to program 2 in October and probably do it for a month and then get retested. I burn fat at an incredibly low heart rate...70s, I think. So when I was doing cardio... I was always operating in an anaerobic state. Rich and I have definitely seen huge improvements in stamina from the program we were given. At first it seemed silly. In an hour on the treadmill varying either speed and/or incline (depending on the workout we were given) I maybe walked 2 miles. It was so boring and slow. Frustrating when you are used to working so much harder. Harder isn't always better. Anyway, I do the same program now and can do 3 miles. So I can increase speed (exertion) and keep my heart rate down where it needs to be. I believe the type of testing equipment we had was called Green Leaf. It is metabolic testing. Great stuff. Kathy

thanks for the info kathy...i'm gonna have to check into that. my sister is working with a personal trainer now...maybe she can get me in the door with her. i'll have to ask. i'm really curious to know all that info about myself. i do work harder on my morning walk and then do the modified versions of the other two walking videos. i just got my 2 new leslie dvd's in the mail today so i'm gonna do those today! i can't wait!!