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Posts Tagged ‘9 Ways to Live Longer’

Day 2

    

I have officially completed Day 2 of my New Training Plans yesterday, Thursday, 6/10/10.    

Check out what I did below:   

Ab Exercises   

  • Russian Twist (2 sets of 20)
  • Seated leg tuck off bench (2 sets of 20)
  • Stability ball crunch (2 sets of 20)
  • Superman Variations (2 sets of 20)
  • Toe touch (2 sets of 20)

Toning Training Plan    

DAY 2:  Weights (Shoulders, Chest & Triceps   

16-Week 15K Training Plan

THURSDAY
TEMPO RUN
4 miles @ 11:00

 

I was a bit worried that Day 2 would not go so well as I was pretty low on energy towards the end of the day but it went very well!  =)     

The Ab Exercises I did today were pretty simple to perform and I only had to concentrate on the russian twist and seated leg tuck off bench to make sure I kept my form during each.   

As were the Toning Training Plan moves I performed.  I only had to focus on dumbbell chest fly in order to make sure I didn’t overextend my arms too much and risk pulling something.   

And, my 16-Week 15K Training Plan scheduled 11 minute 4 mile run was really nice.  In fact, I think Day 1’s 12 minute 2 mile run was more difficult for me then last nights run.  I think my body is used to running “faster” now and for some reason when I run slower it does not feel as good to me now, which I guess is a good thing.   

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Prior to hitting the gym I worked all day but had a guest at work today, guess who!?!?!   

My Daughter!

If you guessed My Daughter, you were right!  She is busy at work as you can see!  =)  She stayed in the office all day with me today as school ended yesterday but “Summer Camp” does not start until Monday so rather then me staying at home with her my boss told me to bring her in, which I did and I set her up in our conference room on a laptop and with a tv so she was very occupied all day and very good I might add.   

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My EATS weren’t the best today but not horrible either.  I always try to mix in some good if I am eating bad, guess it makes me feel less guilty!  =O  

Breakfast

Lunch

Dinner was pretty much whatever I nippled on the rest of the night after the gym……..  

  • peanut bar
  • watermelon
  • peanuts
  • italian ice  

In retrospect I think I should have eaten a real meal but I was feeling guilty about my eats earlier in the day and typically do not eat much after a late night at the gym, which you know if you have been following my blog.  

The reason for my retrospect today is because I woke up with a scratchy throat and partly stuffy nose……=(  

Now, my daughter woke up with the same a few days ago so that is most likely where I got it, BUT I also know that if I had eaten I might have avoided waking up sick as my body would have been properly fueled and able to combat the germs, which it obviously was not last night……….stupid, stupid, stupid me……..live and learn though I say! 

Anyway, fingers crossed that it won’t stick around long or get worse (plan to get some rest today as I am leaving work early at noon) as I don’t want to stray too far off my New Training Plans schedule, especially since I just started.

Weekend Plans

I plan to REST on Friday, 6/11/10 (as stated above)!

Saturday, 6/12/10 I hope to get outside to do my 16-Week 15K Training Plan 12 minute 5 mile run, if I am feeling better of course.  This was scheduled for Sunday but I wouldn’t be able to get out there until late morning so I switched it to Saturday so I can get out there early, hopefully, and beat the heat!

The rest of the day will most likely be spent doing some shopping and such.

On Sunday, 6/13/10 I plan to clean for most of the day and then do some cooking in the afternoon.

What are your weekend plans!?!?!  I hope you have a good one!

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TIP OF THE DAY!

9 Ways to Live Longer

 

 

 

 

 

Stay out of the sun


Avoiding too much sun can head off skin cancer, and it can also keep you looking young by preventing wrinkles, fine lines, and saggy skin.

It’s never too early—or too late—to add sunscreen to your daily skin-care regimen (look for an SPF of 30 or higher). And don’t focus only on your face. Sun damage spots and splotches on your chest and neck will also make you appear older.

 

New Training Plans

New Training Plans

As I have mentioned a few times over the past month I have been working on a few new training plans that I plan to use in order to prepare for an upcoming 15K Race I have this September 2010 and also to continue my weekly toning routine in an effort to lose the last 15-20 pounds I have been needing to lose for almost a year now! 

Yesterday, I added everything to my blog under my Running & Toning pages called: 

I started both plans this week and completed my first workouts for each last night (Tuesday, 6/8/10) at the gym as you can see on my Training Schedule page. 

Overall it was an easy start to both plans and I did the following: 

Ab Exercises 

Toning Training Plan 

DAY 1: Weights (Legs) 

16-Week 15K Training Plan

TUESDAY                       

EASY RUN                       

2 miles @ 12:00                       

 *I also ran an additional 1/2 mile at 6.5mph to 7.5mph sprints after I completed the above as I just felt like running fast because I typically never run that slow on the treadmill (outside in the heat while running long distance for sure) and it felt really slow to me the whole time so I was jones to go fast at the end! 

I know I have only completed Day 1 of both plans but I think I am going to really enjoy the next 16 Weeks on both as they are super easy to follow……..due to my handy-dandy cheat sheets (a/k/a new training plans) that I made pictured above.  

Plus, the fact that I tailored each plan to my current strengths and schedule in order to minimize the chance of me failing off the wagon per say because they are too difficult to do or keep up with.  I feel that it is important with any new plan, activity, sport, diet, etc. that you start in your life that you tailor to youyour schedule in order to minimize the failure rate.  In the past when I did this I was able to complete my goals. 

However, I also had to remember that I would fall off the wagon per say at times and that I couldn’t get down about that (at least for too long) and that I had to jump right back in the saddle and keep riding in order to succeed.

Well there you have it folks………my new training plans that I am super excited to share with you and continue following for the next 16-Weeks. 

Get out there and make ones for yourself as the Summer is the perfect time to start a new plan as there are less holiday’s to interrupt you, the kids are out of school which means no homework to help with, the weather is nice outside (for most of the country that is, as it is HOT here in Central Florida of course) and it is the perfect time to start getting ready for the fast approaching holiday’s………..so get started!!!

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Think it is time to check out some of my EATS as they have been absence for awhile now and you must be wondering what the heck I have been eating!?!?! 

And, I will be honest with you with everythign that occurred lately I haven’t been keeping up with my food pictures at all so I only have a few pictures for you today…….=(

 Tuesday, 6/8/10

Breakfast

 My favorite is back………..blueberry oatmeal!!!  =)  Blueberries finally went on sale at Publix so I bought some along with Quaker True Delights Wild Blueberry Muffin Instant Oatmeal.

 And, a repeat from last week……..

Lunch

Then it was a weekly repeat………

Dinner

To finish I just had to have the following of course………

Dessert

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TIP OF THE DAY!

 9 Ways to Live Longer

 

 

 

 

 

Turn off the TV

Too much time in front of the boob tube can take a serious toll on your health. In fact, a 2010 study found that people who watched four or more hours a day were 46% more likely to die from any cause than people who watched less than two hours a day.

Even cutting back a little can help; each additional hour you watch increases your overall risk of dying by 11% and dying from heart disease by 18%.

Wrong Way

 

Ever feel like you are just going the Wrong Way!?!?! 

Well, I sure did today!  =(  

It just seemed like everything was going the wrong way today, for example: 

  • I needed to pick up something from a vendor today for someone and misplaced their cell phone number and then couldn’t get ahold of them until the end of the day at their office, which made the pick up  delayed until Friday.
  • Went to the bank after work to make a deposit and all three (3) of their ATM’s were not accepting deposits so I had to drive to their other location 15 minutes away.
  • Then once I finally got to the gym after work, an hour late I might add due to the ATM issue, all the treadmills were taken, so I ended up leaving and going home to run (3 miles in 30+ minutes).

Luckily, though after getting home the rest of my night went on track so you could say I found my way home even though I went the wrong way!  =O 

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 While heading the wrong way I ate the following: 

Breakfast

Lunch

Dinner was a little white rice with black beans and green beans

Dessert

I am totally in love with the above, they are so good and to me a non-guilty pleasure since they are only 100 calories & fat-free!  I highly recommend them as a “Summer Treat” you will not be disappointed.  The best part is it takes a little time to eat them so you enjoy it even more………  

Hope everyone’s Thursday was better than mine! 

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TIP OF THE DAY!

 9 Ways to Live Longer

 

 

 

 

 

Get busy

Having satisfying sex two to three times per week can add as many as three years to your life. Getting busy can burn an impressive amount of calories—sometimes as much as running for 30 minutes. (Which would you rather do?)

Regular sex may also lower your blood pressure, improve your sleep, boost your immunity, and protect your heart.

Back to Work!

 

Office Work, that is!!!  Because, I sure wasn’t just relaxing or lazing around over my long weekend……….=(  

Even though I came into the following: 

  • Tons of emails.
  • Loads of mail.
  • Flashing voicemail light.
  • Piles of sticky notes.

I was somewhat relieved to be Back to Work!  

As I really like my job a lot and honestly look forward to coming to work on most days.  It is like my “oasis” from home (husband, kids, dogs, cooking, cleaning, laundry……).  

Do you feel that way about your job!?!?  

I feel it is important that you LIKE your job, otherwise it will affect you outside of work in many ways.  I found once I found a position that I really liked I was happier in all aspects of my life.  Plus, it is the one thing that is “all mine” and that I must do “on my own”………kinda like RUNNING!  =) 

It is a short week for me, just 3 days (Wednesday, 6/2/10 – Friday, 6/4/10) so I am busy trying to get caught up on stuff from my absence over the long weekend, which is never fun!  I swear taking time off always leads to MORE WORK……….=O  But, it is what it is.  

And, speaking of “time off”.  I will officially have more of it next week as my 5 Year Anniversary with my company is on Sunday, 6/6/10!  =)  Which, is a pretty big milestone for me as this is the 1st time I have ever worked for one company for that long period of time.  Plus, I will not get more “time off” because of it, YIPPIE.  Now, if I could just use it towards a vacation instead of things that need to be done………..maybe next year

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Ok, enough about work.  Let’s get to my EATS for the day…….. 

Breakfast

Lunch

Dinner

I also had a bowl of cherries for desert

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Most of my evening was spent cooking, fiddling with our internet modem that wasn’t working, putting laundry away and then watching a little UFC Ultimate Fighter with my hubby after he got home from work.

It was nice to get back to my “normal routine” for the most part after the move.  We still have to put the rest of the living room together but are waiting for a new entertainment center before we do that so it may be a few days, luckily the rest of the house is put together and we only need to do a few little things (like touch up paint, hanging pictures, etc.)

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TIP OF THE DAY!

9 Ways to Live Longer

Live healthy, live longer

Making just a few changes in your lifestyle can help you live longer.

A recent study found that four bad behaviors—smoking, drinking too much alcohol, not exercising, and not eating enough fruits and veggies—can hustle you into an early grave, and, in effect, age you by as many as 12 years.

Fortunately, you can do something to correct these and other unhealthy behaviors. Adopt the following nine habits to keep your body looking and feeling young.

Don’t overeat

If you want to live to 100, leaving a little bit of food on your plate may be a good idea. Author Dan Buettner, who studies longevity around the world, found that the oldest Japanese people stop eating when they are feeling only about 80% full.

St. Louis University researchers have confirmed that eating less helps you age slower; in a 2008 study they found that limiting calories lowered production of T3, a thyroid hormone that slows metabolism—and speeds up the aging process.