Getting back to workouts....

I injured my shoulder about 6 weeks ago.  After 3 weeks of trying to work through/around it, I finally had to let it rest.  It was bad enough that working was agony - and I work at the computer!

It's starting to get better, so I decided to start running again.  I do interval runs only, 5 minutes of warm up walking, then 6 rounds of running for one minute, walking for 2.  Then a 5 minute cool down.

Interval running burns more fat than "steady state" cardio does, and gets you into shape faster. I don't know if it's desirable to do the hard, hard, intense workouts - I know trainers who promote them, but I believe I can reach my goals with a much gentler approach.  What good does it do me to work out hard if I keep hurting myself?

My plan is to maintain my nutrition, plenty of vegetables and fruit, lean protein,  a gallon of water a day, and stay off the Diet Coke.  I'm using this weekend to start easing myself into it.  Then I'll do the "hard core" dieting during Lent, appropriately enough.  :)  Actually, 40 days ought to be enough time to take the bulk of the weight off and get used to a new eating plan.  I will also do the interval runs every day except Sunday.  I may run tomorrow anyway to establish the habit.  (There is a major winter storm supposed to be coming in tonight, so the weather will be a factor in running tomorrow.)

So, anyway, I just finished my run, and it was very difficult this time.  I was winded - I hadn't been winded during an interval run in ages.  The lack of exercise has been showing up in a tighter (almost uncomfortable) fit to my jeans, not just on the scales.  But since I know what to do, I'll keep up the hard work and know it will come back off.  Then it will be a matter of working off the rest of the extra weight....

Water makes such a difference!

"Water, water, everywhere, and not a drop to drink." 

Seems that way at my house.  I'm not drinking nearly enough water! 

Water is an amazing substance.  My friend Michael, owner of Clear Water Solutions here in Utah, is constantly reminding me that "The solution to pollution is dilution!" And he's right.

Especially on a weight loss plan.  Water carries away waste products, and when we're actively losing releasing weight, we're also releasing extra waste products, or toxins.  When you don't drink enough water, your body holds on to it.  Drinking plenty of water helps release the water weight! 

Water also helps with those nagging aches and pains - lower back pain, PMS, headache, and general grouchiness, 

Most of us just don't drink enough water.  We substitute soda, coffee, or tea.  And that's not good enough

Nothing quite beats pure water.   Make sure you drink plenty of it.

Now, you don't want to try to drink all of your water at once,  That's as harmful as not drinking it at all!  You want to be drinking plenty of water throughout the day. 

Find a beautiful glass that you love drinking out of and keep it full.

I like my water ice cold (like cold enough to make my teeth hurt!), so I make sure I have plenty of ice.  Or I'll freeze a bottle of water (or several) and sip on it throughout the day.  It keeps my skin young looking, helps me avoid backaches, and helps me release both pounds and inches.

Yeah, you might need to go to the bathroom more often, but really - that's a good think.  I often visualize the extra weight going down the toilet! 

Did you drink your water today?

Eating thoughtfully

One of my personal rules when deciding what to eat these days is simply this.  If I'm going to spend the calories on it, it had better be absolutely delicious.

Fortunately, I love to cook.  Last night my kids spend the night with their nephews, and I had Chicken Supreme (from Saving Dinner) and a large green salad.  I put the tablecloth on the table, set myself a place, and had a lovely dinner.

What a change from the days when I'd scarf down whatever is in sight.  Ok, I'm still doing that sometimes - but not as often, and I'm more aware of it.  And I'm still working on not eating "just to be eating" and the late night munchies.  I have to often ask myself if I'm hungry, or just want to eat.  If I just want to eat, maybe I can take that walk around the block.  If I'm hungry, am I really thirsty?  Get some water and see if that helps.  (Note to self - Water, not soda.)  What is it I want to eat?  Is that double cheeseburger really worth the calories?  Or can I find something else that will satisfy me and nourish me better?

Being thoughtful about what you eat can help you release the weight you're looking to get rid of.  It's the mindless munching that will get you!

Water! Do you drink enough?

Most people don't.  In fact, water is one of the most important nutrients we can consume!  It's so easy for me to drink copious amounts of Diet Coke and forget all about water.

Our bodies are about 70% water.  We can survive for quite some time without food, but only a day or so without water.  Water lubricates our joints, keeps our skin soft and youthful, and carries waste products out of our bodies.  Like, you know, extra fat.

Some people dislike drinking water because they don't want the "water weight."  If you haven't been drinking enough water, some annoying side effects will develop, like the need to pee every few minutes and some water retention or bloat.  The great thing, though, is that as your body realizes it's finally getting - and staying - hydrated, those side effects go away.

If you like coffee, tea, or sodas, water becomes more important. Caffeine is a diuretic, so the water you lose to drinking caffeinated drinks must be replaced.  If you enjoy alcoholic beverages, you can avoid a hangover by drinking plenty of water with them (as well as after your binge).

So sip on water throughout the day.  If you really hate your water plain, float some lemon slices in it.

Your body will thank you.