Earlier in the day I ate the following:
I also hit the GYM last night.
I did 15 minutes of abs.
And, 30 minutes of upper & lower body “core ” Stability Ball Exercises that included free weights.
In other news, I did some reading last night in the latest edition of fitness magazine and came across a great article that I wanted to share with you.
Power Surge: The Hidden Benefits of Exercise
By Alyssa Shaffer
Instant Benefits of Exercise
We’ve got some happy news that will rev up your workout routine: The moment you head out on your run, launch into your Spinning class, or start your Pilates session, the benefits of exercise kick in. “We see changes in the body within seconds,” says FITNESS advisory board member Michele Olson, PhD, professor of exercise physiology at Auburn University at Montgomery in Alabama. Your heart rate increases, and blood is delivered to your muscles. You start burning calories for fuel. And you get an almost immediate mood boost.
As little as 30 minutes of cardio three to five days a week will add six years to your life, according to research at the Cooper Clinic in Dallas. Do that plus a couple of days of resistance training and you’ll not only live longer but also look younger, feel happier, have more energy, and stay slim. Ready for some inspiration for getting your move on? Keep reading for our timeline on the quick and long-lasting benefits of regular exercise.
As You Work Out……
Your lungs are getting stronger. When you do cardio, your brain sends signals to them to help you breathe faster and deeper, delivering extra oxygen to your muscles.
Your motivation is at its peak. Thanks to a flood of endorphins, which trigger the classic runner’s high, you feel psyched and energized.
You’re fighting flab. “During typical cardio exercise, your body taps mainly fat for fuel,” Olson says.
FIT TIP: Push yourself to go harder. The more intensely you do aerobic activity and the longer you do it, the more efficiently your body uses oxygen, and this boosts its fat-blasting power throughout your workout, Olson says.
Within One Hour of Exercise…..
You’re protecting yourself against colds, flu, you name it. Exercise elevates your level of immunoglobulins, which are proteins that help bolster your immune system and ward off infection. “Every sweat session you do can help strengthen your immune function for about 24 hours,” says Cedric Bryant, PhD, chief science officer for the American Council on Exercise.
You’re feeling zen. Mood-enhancing chemicals, like serotonin, dopamine, and norepinephrine, flood your brain for a couple of hours post-exercise and for up to a day if you’ve competed in an endurance event, like a marathon. Stress? What stress?
FIT TIP: Do intervals, on the elliptical or the treadmill or while running outdoors, and you may feel even happier. Women who did interval training in a recent study by Olson had a bigger boost in mood immediately following their workout than those who worked out at a steady pace.
You’re blasting calories, even at rest. “For every 100 calories you burn during your workout, you can expect to burn 15 calories after,” Bryant says. If you went on a three-mile run, you would torch about 300 calories, which could mean zapping an extra 45 later.
FIT TIP: To turbo-charge your calorie-incinerating quotient, strength-train at least twice a week. It will charge your metabolism so that you’ll continue to burn calories for up to 38 hours, according to a study from Ohio University in Athens.
You’re hungry. Now that you’ve burned through your energy stores, your blood sugar levels are dropping. Just how low they go depends on how much you ate or drank before your workout and how long and intensely you exercised, says Kristine Clark, PhD, RD, director of sports nutrition at Pennsylvania State University in University Park.
FIT TIP: If you exercised on an empty or almost-empty stomach, you’re probably feeling light-headed or even nauseated or headachy. Your immediate food fix: A high-carb nosh, like a banana or half a bagel, will refuel you and kick-start your recovery. And don’t forget to drink plenty of water with your snack. Intense or long workouts can leave you dehydrated.
Do you ever take a walk after dinner?
I take the dog for a walk every night after dinner (and dishes).
It is usually only a 15 minute or so walk, however it always feels good to get outside. Especially now that the weather is so much nicer outside than over the summer, when I usually only made it outside for 5 minutes or so due to the heat and humidity.
This is something I only started doing after we got our dog, Peanut, two+ years ago. At first I looked at it more as a chore, however now I look at it as a way to escape from the confines of the kitchen (where I spend most of my evening hours) into the fresh evening air…………
And, did you know an after dinner walk helps with digestion as long as the walking is slow enough and short enough — no sweating, hard breathing or long distances.
Now, of course this does not count as exercise by any means but in my eyes you can never go wrong with talking a nice walk around the block in the fresh air, as it is sure to help you feel better inside and out.
However, the following does count as exercise:
- A 60 minute trip to the GYM after work on Monday!
In which, I did 15 minutes of abs (crunches, scissors, sides and leg push outs) and 45 minutes of upper and lower body weight machines.
- A 20 minute 2 Mile Run before work on Tuesday!
I was a bit sore after my gym workout the night before but the run went smoothly and my knee did not hurt. =)
After reading an article in the November/December 2010 issue of fitness I have decided to return to the gym twice a week again for 1 hour after work each day, in which I will do abs and upper/lower body weight machines one day (Monday’s) and abs and upper/lower body core exercises the other day (Wednesday’s).
Why you may ask?
What did the article say you may be thinking?
It said, “to supercharge your calorie-incinerating quotient, stregth-train a least twice a week“! “It will charge your metabolism so that you’ll continue to burn calories for up to 38 hours, according to a study from Ohio University in Athens.”
And, since I am going to try my best to not gain weight this Holiday Season I thought it would be a good idea!
Of course I would love to try to lose some weight but if I am REALISTIC with myself and know that is not going to happen during the Holidays! Just check out my Weekly Weigh In page to see how my attempt to do that worked last year………BIG FAIL. =(
My EATS have been very good so far this week but a lot of REPEAT dishes, you know me I am always On Repeat……..
One green pepper + one red pepper = a great lunch!!!
Unfortunatelly, for ME, I do not have a picture of the several spoon fulls of batter I ate later Monday evening in front of the fridge. =O
Had the Montreal Red Chicken
that I made on Sunday for Dinner on Monday, YUM!
It always goes good with rice and broccoli.
I had a 9am meeting on Tuesday morning that I could not be late for so I just grabbed lunch on the go after I got gas from the 7-Eleven.
A medium cup of French Vanilla coffee as well as a banana (from home) and a Pumpkin Muffin was had and enjoyed! This is the first time I have seen Pumpkin Muffin’s at 7-Eleven and I have to say it was pretty good, very moist and flavorful.
Yet, more Stuffed Peppers for lunch, YUM! =)
And, one of my favorite repeat dinners……TACO’s.
Eat Well, Walk Often & Always Smile! =)
However, I did not eat them both in that order!
1st I had the Pasta for lunch.
Than, I had the Steak for dinner.
Though before I had either of the above I had Raisin Bran for breakfast.
Along with some melon and orange juice.
Which I enjoyed while I caught up on some of the blogs listed in my blog roll. A task that I haven’t had time to do in quite some time so it was really nice to have an hour to do so on Saturday morning while family was doing their own thing.
While I was reading some of my favorite blogs I came across some really yummy recipes that I decided to try my hand at since I just so happen to be going to the grocery store Sunday morning and then would have the afternoon to myself after……..so stay tuned tomorrow for a rather long post on what I made!
Later on in the afternoon around 1:30p.m. my daughter and I met my best friend, Amy, for lunch at one of our favorites……especially during the holiday season…….Olive Garden for lunch!
Guess I was not the only one who was craving LASAGNA recently as I found out Amy has been as well recently when we spoke on Friday so I came up with the great idea of meet for lunch on Saturday so we could share the dish………which would satisfy our craving but also not hurt our waist lines too much since we were sharing 1 portion! =)
And, in light of the fact that we planned to split things we ordered bread sticks and salad before the lasagna arrived.
I just love their salad! I always mean to buy their dressing and always forget……=(
And, finally the main dish…….the STAR of the meal!
So I finally got my lasagna fix and man oh man was it a great fix I tell you! I haven’t had their lasagna in a while and all I can tell you is that it was much better than last time I had it from what I can remember. Just the right amount of pasta, meat sauce and cheese……YUMMY! I really enjoyed their sweet and savory sauce too. =)
And, since we split everything I did not feel FULL after as I usually do when I visit Olive Garden or have a heavy Italian meal for that matter!
Upon departing the restaurant we tried to visit the Outlet Malls down the street, however due to the beautiful weather we were having over the weekend it was packed and no parking was able to be found so that joint shopping trip did not happen. =(
It wouldn’t have been much of a trip though as I had to get my daughter ready and to my Mom’s house for a special belated birthday trip they were taking that night into Sunday so I guess it was a good thing it was so busy.
Plus, I had to get cracking on the special Steak dinner I would be making for my hubby that night! Both of us love STEAK! However, due to budget restraints we can not always afford our favorite…………T-Bone Steak so it is a meal that we only get when it goes on sale, which it did this week at our local grocery store. =)
I decided to make our favorite sides with it as well………overloaded baked sweet potatoes and corn on the cob!
All together now!
It was as GOOD as it LOOKS! =)
Guess that about covers Saturday!
As you can see it was a great day for EATS and also was an overall nice day that was spent enjoying the great weather, friends and family………….hope yours was as well.
STAY TUNED – – – for tomorrow’s post titled “Day of Baking & Cooking!“
October 20, 2010 was my husband and I’s 4 Year Wedding Anniversary!!!
I wish I had a more recent picture to share with you, however the last time we took a picture together (just us with no one else in the pictures) was way back in April 2009! =O So unfortunately I only have that one to share. Guess I best be working on getting an updated photo of us, huh!?
In celebration of the big day I took the day off from work and the hubby already had the day off himself so that worked out great. We spent the entire day together as the little one was at school all day and then my mom picked her up afterwards so we could go out to a nice dinner.
Our day went as followed:
- Slept in and talked, after we got the little one-off to school that is, for a few hours. Finally ate breakfast around 11am while the little doggie watched……
- Got cleaned up and headed out to do some shopping. We visited – Ross, Marshalls, Sally’s Beauty Supply, TJ Max and Target. Didn’t find everything we wanted but the hubby did by me these……
- Headed home for a bit after shopping and then went out to dinner around 6pm. We had a coupon and craving for Logan’s Roadhouse so we went there. Not the fanciest place, but we aren’t the fanciest people so it was right up our alley and the food is always good.
- In light of the special day we decided to STUFF ourselves at dinner with the following:
As you can imagine after eating all of the above we were TOO FULL for dessert!
- After dinner we picked up our little one and headed home for the evening. Unfortunately, we were both exhausted and fell asleep on the couch while watching t.v. so there isn’t much to report on our anniversary evening I am afraid.
The following day I was supposed to return to work, however I woke up with a HORRIBLE headache so I went in very late………1pm+!
I mention this because I wanted to point out that I used to suffer from migraines/tension headaches almost weekly in my past, since my childhood. However, ever since I started running regularly I do not get them as often. In fact, I only get them about once a month now and never really bad, which is A-M-A-Z-I-N-G given the fact how bad they could get at times……..sometimes making me sick to my stomach or sticking around for days on end.
So I am very happy to not suffer as much as I did in the past! And, I think the main reason I got one yesterday was that I skipped lunch so I went hours (7+) without food (well I did have a banana, but that isn’t much) and that of course is a big trigger for headaches so I should have known better……shame, shame on me………I paid the price for it though believe me. =(
Luckily, Excedrin Migraine took it away finally!
I used to be on prescription drugs for my headaches until they came out with it and I switched as I never get any funny side effects and it always makes my headaches go away!
Yeah, it is finally FRIDAY!
Will be off to for the weekend and will return with post for you on Monday……..have a great one everyone! =)
I do all the time it seems!
And, I wouldn’t say that I am a HUGE cheese lover now but I do really like the stuff a lot………like shredded cheese on spaghetti and broccoli, YUM!
Now, I will tell you that I love, with a capital L-O-V-E……anything Mexican & Italian with lots of cheese like the below!
Usually I will allow myself most Mexican dishes on a regular basis as I typically add lots of high fiber beans and veggies to the dishes so they are a bit healthier and I don’t feel too guilty eating them on a regular basis, like taco salads and such!
However, I avoid most Italian dishes, like one of my favorites of all time Lasagna as much as possible because I could literally finish a quarter of the dish in one sitting if I am not careful so it is best to avoid it most times for me!
Does it look AMAZINGLY GOOD!?!?!
How could you not want to eat more than 1 serving!!!
Good Tip – – – only eat “lasagna” at restaurants as this way you can avoid eating more than a serving or two as we all know the serving sizes at restaurants is typically much larger than 1 serving!
Anyway, it was on my mind so I thought I would see if I was alone on this subject. Do you crave cheese!?!?!
I will add that I DO NOT typically crave “cold” cheese, only “warm” cheese that is melted on dishes, that I crave all the time.
In other news, I ate the following that did not include cheese on Monday & Tuesday.
On Tuesday morning around 7am I made it outside for a 2 Mile Run that took around 24 minutes in all and I am happy to report that I had NO KNEE PAIN during or after the run! =)
Family, friends, food and BRATS………
That is what my parents annual “Octoberfest” party is all about! =)
Every Fall I look forward to the party that is always a really good time filled with great conversation with my family and friends, some I only see a few times a year.
Plus, there is always tons of FOOD, including lots of Desserts………
Now, I did not sample all of the above, but I did have some………..banana pudding and a few macaroons, which were both VERY GOOD! =)
Prior to attending the food filled fun event I spent my Saturday doing the following………..
- Sleeping in with the hubby until 9am+.
- Running 5 Miles in the cool upper 70 degree sunny outdoors for about 60+ minutes.
- Grocery shopping as both the pantry and fridge were EMTPY!
- Trying to take a nap before the party and not succeeding as my mind was to full of information that wouldn’t “shut up”……=O
I would love to report that my 5 Mile Run went great, however despite the beautiful day outside it did not as (no surprise I am sure) my Knee started to hurt a bit after the 1/2 way point! =( Luckily, it did not hurt badly but enough to slow me down and make my run a not so happy one. And, it bugged me the rest of the day as well but by Sunday it was fine.
The rest of my weekend was pretty uneventful as I slept in VERY late (past 11am) on Sunday, then did a little house cleaning and some laundry during the day. Took a very needed nap for about an hour in the early evening (think my extremely busy work/home load is starting to catch up to me) and hit Target with the hubby that evening before picking up dinner on the way home.
***SORRY FOR THE LACK OF POSTS RECENTLY! Life is so busy right now and I am struggling to find the time to post but I promise to do what I can when I can as I really enjoy my blog a lot and all the postive comments I get from everyone, thank you!****