weights

Exercise: The Old Testament Way

Anyone else thinking about next year’s curriculum? I am…it’s part of the process I go through each year. Currently I’m in the praying and pondering stage. I’m working on a system for Master J to use. He’s quite capable of using most systems but considering our eclectic style of learning and curriculum we need a system that he can use fairly independently. The issues that we have with it are that I can schedule till the cows come home…but the practical outworking of that schedule doesn’t match the paper plan and then we can tend to get a bit lost with what is next. As a result, the main subjects get done but it’s those little bitty books that I have planned that get left out. You know, the ones that only require a chapter per week. Any scheduling/planning systems that you use would be well received in the comments section.

Exercise

My health is upside down and inside out…but I do think I’m slowly on the up and up. However, with softball season back I am finding it difficult to juggle my gym fitness with softball fitness combined with the ups and downs of my health. I am learning that being *gym fit* is quite different to being sport fit. I have been working out in the gym for several months and making great strides…and whilst it has helped me immensely with softball it is also a very different type of fitness. Playing sport gives me far more aches and pains than simply working out at the gym. But what does this have to do with a homeschool mama? A lot! But let me ask you a question. Do you exercise? If not, why not? You need to! Not because I say so though…but because it is so good for you… you were created to!

I know many women don’t want to get big or bulky…and others really don’t seem concerned about their weight. I totally get that. I’m quite content with my weight and my appearance- but there is something more important- the physical/emotional and spiritual connection!

Health Benefit

God didn’t create us to be static…or sitting down all day. Oh, I’m a busy homeschool mum I know how tiring and draining life can become. God created us to be strong and physical. Think of the women in the Old Testament- could you keep up with them? Carrying full water jugs up and down the hill, catching and preparing chicken or goats…grinding the wheat and doing all the laundry *BY HAND*… whew! Let me tell you, I could not have kept up…I still don’t know if I’m at that point yet either…but I’m working my way there. These days I don’t have to wash by hand or carry water jugs, but it’s vitally important for me to stay strong. I wonder if a woman’s body is more designed for resistance training/weight workouts rather than cardio – but that’s a hotly debated topic that I cannot do justice here.

Think of the women in the Old Testament- could you keep up with them? Carrying full water jugs up and down the hill, catching and preparing chicken or goats…grinding the wheat and doing all the laundry by hand!

Did you know that exercise, and in particular weight training, will decrease your risk of heart disease, cancer, osteoporosis, arthritis, Alzheimer’s and many more nasties? But at the same time, it will increase your life span, strength and bone density! But wait, there’s more! Weight training also assists in weight loss – even more so than pounding out the kilometres on the treadmill. Yes! Building muscle increases your metabolism! So you can get fit and strong and lose weight without pounding the pavement for countless hours at a time! (Not saying you don’t need to do any cardio but if you’re like me and remember the aerobic classes of the 1980’s you might shudder in horror at the thought of cardio)

Emotional Benefit

I’ve had a fair bit on my emotional plate this year…and to be honest I was not coping with it all despite prayer and Bible study, etc. It’s because I was neglecting an important element of life – physical exercise. I’ve learned that when I work out with weights I feel tired- for sure. But a huge benefit is that I feel rejuvenated and refreshed and full of energy! I’m more able to handle the potholes that I find myself driving over. I love going out to the gym for an hour three times a week. The benefits far outweigh any hurdles that need to be overcome. But you don’t have to go to the gym- remember the OT women: they didn’t have a gym…they worked out as part of life. But they did do some weight training! My dear cyber friend Jenna has shared how she has benefited enormously from exercising…and she wrote about the spiritual/physical connection here.

Spiritual Benefit

There is a lot to learn about the nature of man…and of ourselves. Throughout my health/fitness/exercise I have learned about myself. There are times when I sabotage my efforts…hold bitterness in my heart toward myself, strive for perfection, struggle with pride and/or listen to my own negative self talk. But to walk in the Spirit means that I have God’s perspective about myself and my physical body…I can meditate on God’s word while lifting weights or cycling on the bike or walking down the street. I won’t let the enemy gain a foothold in my life by allowing death-giving thoughts, desires for perfection, thoughts of self loathing or other such issues. Exercise helps me to process the important thoughts from the trivial- so that I can more clearly hear from God.

I know it’s just one more thing to try and cram into your week…but it really is worth it. And after a few weeks it won’t seem like a chore or a ‘must-do’. Please take it from me- a former unfit, unhealthy, computer based, sitting down, vegetative homeschool mum. It is worth it.

A benefit that I haven’t even mentioned yet is the benefit to your marriage and to your children. Oh yes, it is worth it- especially as we are fighting to keep our children’s hearts and keep a proper perspective of self image…really important.

So, are you exercising and working out… like the women of the Old Testament? If not, wanna join me?

Exercise Week 21: get dressed straight away!

I like to go to the gym early in the morning. Sometimes I have been before John goes to work but I do prefer to be at home with him in the mornings to give him breakfast while we chat over a cup of coffee. But I think I’ve discovered a key to exercise! At least it’s a key for me!

Instead of getting up at 6am and putting my dressing gown and ugg boots on I have been having a quick shower and putting on my track pants and runners. This just seems to set the tone– I want to go to the gym ASAP. Rather than want to lounge around and potter I just want to get moving. I’ve been doing this for a few weeks and it really helps my mental attitude.

What about you? When do you exercise? Found any little tips that help you?

Exercise Week 21
	Rest Day
	Weights
	20min HIIT MA_running plan
	Weights +10min cardio blast at end
	20min HIIT (Wk 1 Day 3)
	Show Day! (rest from workouts)
	Weights +10min cardio blast at end

For the time being my weights workout consists of:

5 min warmup on treadmill or elliptical trainer
Leg Press: 3 sets of 10 reps @ 65kg
Lat Pull Down: 3 sets of 10 reps @ 30kg
Shoulder Press: 3 sets of 10 reps @ 9kg (my weakest area)
Chest Press: 3 sets of 10 reps @ 23kg
Cable Row Pulls: 3 sets of 10 reps @ 28kg
FitBall Squats 3 sets of 20 with 10kg weight in each hand
Core training: Hover on ball until fatigue
Back extensions until fatigue
Stretching
Cardio Blast 10min on treadmill or elliptical trainer

Exercise: Week 20

Exercise Week 20
	Rest Day
	Weights +20min Exercise Bike +Kathy Smith Core Workout DVD & Stretch
	20min HIIT MA_running plan (Wk 1 Day 1)
	Weights (added calf raises with 25kg)
	20min HIIT (Wk 1 Day 3)
	Rest Day
	Weights (continued with calf raises +added 20kg to the fitball squats)

For the time being my weights workout consists of:

5 min warmup on treadmill or elliptical trainer
Leg Press: 3 sets of 10 reps @ 60kg
Lat Pull Down: 3 sets of 10 reps @ 30kg
Shoulder Press: 3 sets of 10 reps @ 9kg (my weakest area)
Chest Press: 3 sets of 10 reps @ 18kg
Cable Row Pulls: 3 sets of 10 reps @ 28kg
FitBall Squats 3 sets of 20 with 10kg weight in each hand
Core training: Hover on ball until fatigue
Back extensions until fatigue
Stretching
Cardio Blast 5min on treadmill or elliptical trainer

** HIIT Running plan = (see image)

click for larger image

Approaching…the corner

Last Monday marked my 19th week of exercising- minus about 4 weeks off during that time. Some readers may remember my goal to be Fit n 40. Well, at first I didn’t think I was going to make that goal…but looking back I do think I have made forward steps toward achieving it. Ok, so I’m not the same fitness level as I was 6 years ago (pre- knee reconstruction and website development) but I have gotten fitter!

I started working out at home…then realised that I was working far too hard thus not working efficiently. Then, I started at Contours, which is an all female gym. It’s pretty soft. Miss A and I joke and call it the wussy gym. I needed it though. Contours helped get me out of the house and into a gym regularly. I had felt some small improvements during the last two months at Contours. I used the Rowing Machine which has helped strengthen my back, which in turn has allowed me to start some abdominal strengthening. I’ve slowly been getting more and more into the board work, which is cardio. I always knew I would move to another ‘real’ gym sooner or later but I needed to be ready. I stayed at Contours for 2 months before moving. Two weeks ago the real gym gave me a free 7 day trial so I tried it a few times plus kept up at Contours.

On Thursday I had a session with the Personal Trainer, who gave me a plan to with with weights. I like working with weights as it is one of the quickest and best ways to lose weight, strengthen muscles and is especially good for women as they get older. Indulge me please? Not only have I always been interested in health and fitness but Miss A is studying and narrates most of her learning to me. So, did you know that:

Resistance training increases your metabolic rate up to 4 days later.
Every one kilogram of muscle burns an extra 100 calories a day.
It improves posture, increases bone density, decreases risk of osteoporosis, increases joint and muscle stability and decreases the risk of degenerative joint disease.

Anyway, as the PT was showing me the weights and machines she mentioned that she thought I was fairly strong and by my strength and technique was ‘not a beginner‘. Tehee, that was boost to my confidence.

Yesterday I came home from a class and I was just buzzing! I had so much energy I didn’t quite know what to do with myself! I felt like I could easily do another class. Until about 3pm. Then, my knees and ankles started to feel it. Yes, they got s bit stiff. But then again, I’m not 20 anymore and I’m still not at a good/high fitness level so I must expect little things like this. But I’m glad to be able to say that I finally feel a benefit to all this exercise!

Anyway, my plan is to work out with weights on Monday, Wednesday and Friday with some cardio work on Tuesday, Thursday and Saturday. The cardio may be some interval training on the Elliptical trainer or Bike or I may do a class like TBT (Tummy, Butt & Thighs), Pump, Step or a Circuit.

For the time being my weights workout consists of:
5 min warmup
Leg Press: 3 sets of 10 reps
Lat Pull Down: 3 sets of 10 reps
Shoulder Press: 3 sets of 10 reps
Chest Press: 3 sets of 10 reps
Cable Row Pulls: 3 sets of 10 reps
FitBall Squats 2 sets of 20
Core training: Hover on ball until fatigue
Back extensions until fatigue
Stretching

This past week I did:
Monday: Contours Circuit (cardio, light weights & stretching)
Tuesday: Step Class
Wednesday: Contours Circuit
Thursday: (am) Contours Circuit plus first (pm) weights session with PT
Friday: 45min Step class
Saturday: First Weights Session (eek! Bit daunting in a co-ed gym but I survived!)

Please forgive me if I’m starting to sound obsessive. I feel a bit obsessive! It’s all I can think about. However I think that’s a good sign. I believe I am thinking of it constantly at the moment because of the improvement I feel…I know I’m progressing and it’s exciting!

I also started on my new nutritional plan this week…

11 weeks of exercising

Hello, my name is Susan. I’ve been exercising since the 13th April (11 weeks) and I haven’t lost an ounce! Not a pound, not a kilogram. How unfair is that? I know I started off gung-ho. I can tend to get rather zealous with things and fitness is one of those things. I can easily adopt the adage, Go Hard or Go Home…until I do an injury and am incapacitated for weeks.

I learned that I was exercising so my MHR would go too high, which means it is not burning fat. Then I had an epiphany. Later on, I had 2 weeks off. Ugh, getting back into was not easy, despite Miss A’s encouragement and the backyard full of gym equipment. So, I joined Contours. All along, my motivation level has been pretty high, considering how tired I feel. Still, I constantly feel like it is two steps forward, three steps back. It is hard work. I do not enjoy exercising.

My type of leg press-using a machine

Anyway, I joined Contours on a month-by-month basis as I hope to get back to the point where I can join another gym – a *real* gym. 😉 I want to lift weights, heavy weights. I’m just not fit or strong enough yet. I know that might sound strange but I really am not fit. I don’t feel as though I’m progressing or getting anywhere.

So, for now I’m exercising at Contours 3-4 times a week- slowly building strength. Miss A does (real) leg squats with weights. Get this! 100kg weights! Man, that girl is a machine! I wanna do that too. :rotfl: However, I’m using a pin-weighted machine (isolation exercises on a pin loaded machine which are not as effective as compound exercises using free weights) for leg press and just this week I have managed to be consistent with pushing 59kgs!

Last week, I had a scheduled rest day and was supposed to go to the gym the following day. However, life situations happened that prevented me from going in the morning and by the afternoon I was feeling stiff and sore. In one sense, this is nothing new as I’ve been sore and hurting for 11 weeks now. But this was a different sore. This felt like my muscles were starting to tighten and seize. After being ‘good sore’ for awhile I realised that I didn’t like this stiff sore. So with lessons and housework done and Miss A buddying with Master C to cook tea I zipped down to the gym! I don’t usually go there at 5pm

Miss A does this with 100kg barbell

but I just knew I needed to. Golly, was I pumped when that was over! I felt good again. I felt sore, but it was the sore that comes from working out, not a static soreness.

So whilst I am pretty sure that I will not lose any weight and feel destined to be this weight forever I will not stop working out. Because I like the benefit that comes from working out. I don’t like leaving the house and going there, nor do I necessarily like doing it but I do love the benefit of it. So the pay-off is worth it. I may not reach my target goal weight, but I can still reach my other goal – Fit n 40…because it is an attitude. 😉

How are you going with exercising and working out?

Crunch Time

Regular readers will know that I like the Body for Life program by Bill Phillips, as well as Burn the Fat by Tom Venuto. I think they’re great ways for homeschool mums to get fit, healthy and strong…in a minimum of time. As busy homeschool mums and wives, how can we afford countless hours at the gym each week? I also love to read inspiration books and magazines of those who do live a healthy and fit lifestyle. So, as soon as I saw Crunch Time by Personal Trainer, Michelle Bridges, on the store shelf I grabbed it!

Softcover, 204 pages and it is divided into 4 sections.

Part One is titled Get Real! It’s all about why we do what we do…looking at the excuses we make, the habits we have allowed to form and how we change those beliefs and attitudes by developing a plan. Michelle wants us to know that we can in fact lose weight fast and keep it off. She says,

“show me someone who has put the weight back on because they lost it too quickly and I’ll show you five people who put the weight back on because they lost it too slowly!”

p3

Section Two, titled Get Moving! is where Michelle is photographed doing all the weight loss exercises. Yet for some reason, seeing this thin, well toned woman exercising doesn’t make me mad- rather it inspires me! She talks about body types, body shapes and all the different forms and types of exercise. She also talks about debunking the myths, like “walking is a great way to lose weight and get fit” or another one, “you shouldn’t train with weights everday” and yet another myth in, ” pilates, yoga and stretch classes are great for weight loss” and my favourite, “women get big if they train with weights“. In this section, she also gives a 12 week, Get Moving exercise plan.

“Okay, you’re passionately committed to becoming a leaner, fitter you…Now you are going to exercise. That’s right. You will be an exerciser forever. Not just until you fit into that dress…or until you look great so you can dump your boyfriend while looking hot. No. You are an exerciser. Period.”

The next section is called Get Cooking! and here she outlines what should be in the fridge and pantry and what you should throw out. She goes into the nutrition of it all, which should interest many homeschoolers.She also includes a sample eating plan and her favourite, healthy recipes and tips for eating out.

A theory behind this book is one that I’ve agreed with for years…the key is not so much how quickly or slowly you lose the weight…Rather, the key is whether or not you change your lifestyle habits of eating and exercising. Once one hits their goal weight, if they stop exercising or revert to old eating habits then the kilograms will go back on! It has to be a healthy lifestyle change- not a diet. Because of this she advises that we try to lose the weight fairly quickly with your new lifestyle and then you can get on with living your new lifestyle- the new you!

The last part of the book is about Staying on Track where she gives you a journal and a progress chart.

Why do I like this book? Michelle doesn’t muck around. Just like on the Biggest Loser show, she calls it like it is. She takes away any and all excuses. It is written in a very conversational style…which not all will like but the book is real. It is just as if i were talking with Michelle, in the flesh.

Walking is a waste of time for weight loss unless you either start negotiating some serious hills or you pump up the speed to around 6-8km per hour.

This book is great for me as I’m trying to lose weight and tone/strengthen up. It’s also great for Miss A, who is studying to her Cert 3 in fitness. For her, this book is a ‘living book‘- written by a specialist in her field, in a truly engaging and living way…although I’m not quite sure Charlotte Mason would agree lol. (To be fair, the writing style isn’t rich in literary quality)

Oh, just realised that some may not know what I’m referring to when I mention quick weight loss. No, I do not mean any diet scams, berries, teas, gimmicks, fasting or anything else. I simply mean: calories in, calories out.

Calories in – calories out = calorie surplus or calorie deficit…along with ‘the higher your heart rate, the more calories you smash up‘. Michelle gives an indication of what people may expect to lose:

If you are less than 100kg you can expect to lose between 0.5 – 1.5kg per week
If you are between 100 – 129kg you can expect to lose between 1.5kg – 3kg per week
If you are more than 130kg you can expect to lose between 1.5 – 5kg per week.

If you need to get serious about health and fitness…if you need to become a healthy and positive role model for your children, if you want to lose weight and maintain it, then you need to rush out and beg, borrow or steal (just kidding) Crunch Time. Want to read more…head over to the author’s website and read on… where you’ll find a brief synopsis of the book, author info and downloadable tools. But wait! There’s more…head over to the book publishers website to see even more excerpts from the book!

Resistance Training

Just learned that weight lifting is the second lowest injury sport one can do. Walking is the safest and then weight lifting bcz it is done in a controlled, supervised way unlike many other activities. However, more than walking, weight lifting after searching supplement reviews and then buying the best one can actually makes your bones stronger!

I want to be able to lift my grandkids up in the air and to keep up with them. Well, while walking is good, it’s not as good for my bones as weight lifting or resistance training.

I don’t worry about getting all huge and masculine like. It’s not likely that I’ll train enough to look masculine. (One has to work VERY hard and take HEAPS of protein to achieve that) Plus, being female, I don’t have the natural advantage of testosterone so I won’t get bulky and huge rather toned and strong. Whoohoo, the Proverbs 31 in physical action!

For those that are keen but don’t have weights or are scared of them or can’t afford them: never fear. A set of resistance bands (AMart, Kmart, Big W, Target will do) will do exactly the same job! And, it’s very safe! Whilst there are many websites that will show you how to use the bands, here is one just to get you started.

How cool is that?

Do you use weights or resistance? How? What is your program? How much do you do? Please share?

Resistance workout

Exercising my Options

OPTION: noun
1) The power of choosing; the right of choice or election.
2) The power of wishing.
3) Choice; election; preference.

Exercising my options…if only that it what I had been doing… really. We all make choices in life. We all live with the consequences of those choices. It’s a principle that I try to teach my children and I thought I lived by.

Wrong! Or rather it’s true…but only with some things. Not with the hard things.

I have two boys at home. Master J is currently 14 and Master C is 11yo, nearly 12. I tell you, it’s tough being a homeschool mum to these two rambunctious fellows. And I thought it was tough with girls…but this is stretching me in other ways- previously untouched by homeschooling the girls. Doing the hard things, going the extra mile, giving a little bit more, perseverance, diligence…these are all traits that all people do well to practice but the way I need to teach it to my girls is quite different to the way I teach it to the boys. Homeschooling is like getting a mirror and holding it up to see myself. I see all the bumps, cracks and crevices, the warts, the pimples, laughter lines and worry lines. I don’t believe any parent can embrace the homeschooling lifestyle and remain untouched or unchallenged!

I love my cup of tea in the morning. It isn’t an option for me. It is what I do. Always. I have 2 cups of tea and then a milk coffee. It has been non negotiable. I didn’t even really think about it…just did it.

I love my daily computer time. It isn’t an option. It’s just what I do. It’s non negotiable…I just do it.

There are some things in life that I do which are not healthy…the fruits of which are not strength, life, joy, peace. So why do I do them? Why have I made them non negotiable?

I don’t like exercise. I don’t like to sweat. I do not like to drink water. These were all options. I could exercise but I choose not to. I can drink water but I prefer not to. Why? Where will these choices or options get me? Why or when did I make exercise an option, that I could choose to do or choose not to? Why was it not a priority for me?

It was easy for me, as a homeschooler, to let go of my athletic nature. Many years ago, I attended a beautiful homeschool fellowship evening, where mums shared and encouraged each other. It was lovely. The leader of the group was quite academic with a strong focus on literature, the humanities and the arts. Nothing wrong with that though. She stated that she considered it more important for a child to be able to recite poetry than to compete in a sport or be athletic. Ackkkk! Our family was the complete opposite- driven by our sport and fuelled by our love of exercise, this comment stuck with me. I’m embarrassed to admit that it stayed with me and I allowed it to shape my own view for many years. Sadly, I allowed an imbalance to take place in our family and in my own life. And I was reaping the fruit of it- bitter, sharp and biting in the form of thrombophlebitis.

I would make excuses like, I don’t have time. I have to teach 4 children, prepare meals, do laundry, etc but the truth is we all have 1,440 minutes in a day. We choose how to spend that time. My sons were a mirror that allowed me to see what I had become and what modelling for them. And I was not pleased with my reflection! I saw a woman who did not like to do hard things…who preferred to take tasks or activities that I knew would be natural or easy for me. I showed no guts, no determination and very little perseverance. How can I teach these growing young men these traits when my life modelled the exact opposite? Ugh what a reality check!

Was I lazy? No, I wouldn’t say that. I simply didn’t understand how it is possible to find the time to build a healthy and strong body. I wasn’t looking ahead to see where my inactivity would lead me. Thrombophlebitis put a little bit of healthy fear in me. When I look at it I only need about 4 hours per week to build a healthy body! How hard is that? Well, in reality it is a little more than 4 hours simply because I need lots of time to focus. Focusing and researching assists me in making something a priority– whether it be homeschooling, website building, gardening, writing, softball, nutrition or fitness. However, 4 hours would be a better start than no hours at all! Hmm, where would I find those 4 hours? Less TV, less computer, less coffee drinking…the list goes on.

First, I had to make the quest (my Fit n 40 quest) a priority. This means that exercise is now not an option! it’s non negotiable. It’s not an option now. It’s just something that I do. Only this non-option is actually good for me! Do I feel like sitting down to check my emails this morning or do I feel like working out? I DON”T FEEL LIKE WORKING OUT! Not one bit! But, I do want the benefit of it. So, I have a plan, which helps me not to get too bogged down with indecision or procrastination, which will invariably lead to me doing nothing. (Remember the 6 P’s: Prior Preparation & Planning Prevents Poor Performance)

Make the decision.
Prioritise and make exercise non negotiable.
Plan my exercise and nutrition to avoid procrastination.

This is only week 4 for me…so I hope I don’t sound like I’m preachy. I’m not. But I am excited about the changes that I’ve seen happen in my own body and life…and in the life of my children! Whoohoo, talk about positive! we are all learning more about self control, self discipline, dying to the flesh and more! I also realised that this concept of options and choices can relate to any area of our life. We all make choices. We all have things which are optional and non option in our daily lives.

What are some of your non optional activities? Why do you have them and how do they work for you? I’d love to hear more.

Exercise Week: Mon 18th – Sun 24th

Monday
AM – Hard HIIT session on bike for 20 min
PM – Upper Body workout with free weights

Tuesday
Rest (Funeral)

Wednesday
AM – 20min HIIT treadmill I HATE that machine! 2.0km in 20min pftttt! LOL
PM – Lower Body & Abs Workout

Thursday
Rest: Busy day out and about. Went to the theatre (Phantom of the Opera) at night. Didn’t eat enough nor drink any water.

Friday
Upper Body Workout, including 5 min cardio warmup

Saturday Free Day
Out and about with hubby…getting new tyres, etc. Also prepared clothes for his trip. Cooked huge meal (Spaghetti Bolognese) and had a house full. Today was my Free Day.
Sunday
Saw hubby off for 2 weeks. Cleaned the house.

Notes
Exercise was harder in intensity this week but also scattered, due to life situations. Ideally I don’t want to do two workouts per day on day one and then nothing on day two…but I’m a work in progress. SO long as I’m doing something it is better than nothing!

Hmm, have noticed that I drink at least 1.2 litres of water on the days that I train. There’s something in that eh?

Whoohoo! 5 workouts done. 1 workout past target.

Exercise for wk3

Exercise Journal from4th – 9th May

Exercise
Mon: Attempted Billy Blanks Basic Bootcamp. Ain’t nothing basic about it. Good, hard fun. (Didn’t use resistance bands)
Tues:
Wed: Basic Bootcamp.
Thur:
Fri: 20min High Intensity Interval Workout on bike
Sat:

Notes:
Ugh, felt good on Monday…a little stiff on Tuesday but I was feeling ridiculously stiff by Wednesday. I really needed to do some basic treadmill/bike/stretching on the Tuesday.

Wednesday was good- Bill Blanks (BB) is tough but very good for the WHOLE body. of course, I look like a frog in a blender but no one sees me so it’s all good.

Friday was ok. didn’t feel like doing anything but pushed myself to do the bike. Bike is good but not as total body as BB.

This is Wk 3 of my Fit n 40 Quest. In Wk 5 I might go back to aiming for 4 workouts a week- even if it is just walking or bike.

All in all, a good week. Haven’t weighed in- not going to. Too negative. But my body has felt good and John commented that I even seem to be carrying my self better- better posture.

Fitn40 weekly record

Exercise record from Tuesday 28th until Sunday 3rd April

Tues 28th

EXERCISE:
10 min HIIT on bike
10 HIIT treadmill
*HIIT= High Intensity Interval Training
20 x Tricep curls
20 x Bicep thingys
Abs:
Back-friendly crunches 3 styles @ 20 each
Flexibility:
Stretching routine
Notes
Good day- felt great.

Wednesday 29th

EXERCISE:
5 min warmup on bike
5min warmup on treadmill
Lower body
Steps up 10@ each leg
15x Body weight Squats
15x Medball Squats
5 raised lunges
Abs:
20x Reverse crunches
10x leg extensions
Flexibility:
Stretching routine
Notes
Actually felt like doing something first thing this morning!

Thursday 30th
EXERCISE:
5 min warmup on bike
5min warmup on treadmill
Lower body

Abs: Abi put me through some paces

Flexibility:
Stretching routine

Friday
EXERCISE:
5 min warmup on bike
5min warmup on treadmill
Lower body

Flexibility:
Stretching routine

No S Diet and starting weights

I don’t record anything on days that begin with S- so that’s Saturday and Sunday. (as well as Special Days and Sick days)

The No S diet.

No Snacks
No Sweets
No Second Servings
…except on days that start with S.

I did a silly thing last week on the 21st April. I started exercising. No, that isn’t silly but my old train of thought of No Pain- No Gain skipped in again and I totally overdid it. I put myself out of action for about 4 days.

WarmUp-
2min on bike to get blood going through leg
5min on treadmill
Circuit: I did two sets of 20 generally
40x Fast, low-step running right leg (using step)
40x Fast, low-step running right leg (using step)
20x Push ups on knees
40x Free standing body weight squat
40x Standing shoulder press with light dumbells (1.2kgeach)
20x Static lunge each leg
40x Standing bicep curl with light barbell
Abs:
20x Crunches
10x Crunches with left twist
10x Crunches with right twist
Flexibility: Stretching routine

22nd April was better

WarmUp-
5min on bike to get blood going through leg
5min on treadmill
Circuit:
420 x lat pull downs
20x Chest Press with dumbbells
20x light squats (no weights more for stretching due to soreness)
20x towel pulls
10min on treadmill @ 5kph
Abs:
Back-friendly crunches 3 styles @ 20 each
Flexibility:
Stretching routine
Notes
I think I overdid it a little yesterday (Tue) with the squats. My lower thigh muscle was sore all day, and still this morning. Have to remember that I am not 20 anymore, more like 40. It’s also good for Miss A to work with me as she has heaps of personal experience with athletes but not with unfit, 40 yo ex-athletes! I’m so thankful for my husband that made the verandah area so we can put all the gym equipment and I’m also very thankful for Miss A, who encourages and supports me along the way.

Fit and 40- yes!

My Mini Goal is to lose 4.5kg. I just get overwhelmed if I don’t set mini goals so that’s my starting point. However, the real goal is to get fit and be strong…to have strong muscles and bones and be able to keep up with my children and be a good role model.

The key for me is not food…it is exercise. There is a lot of food that my body cannot tolerate so my food choices are fairly limited. I tend to eat the things I can freely eat- I can’t help it if it is cheese, milk and chocolate! Yes, I’m laughing but I’m also serious. I can’t deny myself any more food as I don’t eat that much (people who know me IRL will know what I mean) but I need to move. I can feel my joints stiffening up – ankle pain, knee pain, back pain, hip pain, etc. I know a lot of it is from overuse as an ex softball player (softball pitchers use knees and hips a lot) but if those joints and muscles were more mobile, I wouldn’t be in half as much trouble. I suffer from very low B12 levels and am severely iron deficient so good, healthy, real food is important to me. I need to eat more real food. I don’t eat enough of the good stuff. However calorie restriction is not my issue so I won’t focus on it.

After recently suffering a bout of thrombophlebitis, I really need to get moving and get strong again. I want to be be a fit and 40year old mama! I had always been fit, even when I was overweight. I’ve been fit through pregnancies, miscarriages, ankle surgery and casts, etc. But 5 years ago I did my knee in and had a total knee reconstruction and I’ve never gotten on top of things since then. It has taken me 5 years to get to this ridiculously low point but I am tired of being unfit. For goodness sake, I am a level 2 softball coach, an ex player- someone who liked to be fit and strong…where has that part of me gone? A homeschool mum needs all the energy she can get- I can’t afford to be unfit.

About 18 months ago I was ready and raring to go – to do something about it. Then, we moved. It took me awhile to get back into the swing of things. Then one year ago I was ready and raring to go again. Nothing happened…for me. Some fellow homeschool friends lost weight but I just kept making excuses for myself. Well, I’m ready to try again. Slow but steady steps…

With exercise I usually fall into the trap of *if a little is good, then a lot must be better* but the problem is I can’t stick to it. Miss A is studying her Cert 3 in Fitness and she is helping me- rather supervising/regulating me so I don’t crash and burn.

Thing is, I want a guarantee! I want to know that if I apply myself to this that I will reap the rewards (feeling better) but with my body type and the [health] condition that I live with I have doubts. Of course my dear husband and daughter say pish posh to that and that I’m trying to excuse myself. 😉

Maybe it’s part of different season’s in one’s life but I’m feeling like a bear who has just woken up from hibernation- it’s time to groggily start moving and greet the world again! 😉

I have used every excuse known to man. I used to say I couldn’t exercise regularly as the children were little and I couldn’t afford to be away from them too much (let’s just totally leave out how they’d entertain themselves if I was on the computer) but aside from that, my children are now older and I can have lots of time to myself if I need it.

I have to want it enough. I have the equipment to exercise rain, hail or shine. It is my self discipline- the mental determination to just do it and stick with it. I do feel that if I can stick with it for awhile I WILL feel some results and I know that will spur me on- it’s the initial kick-start I need.

What is my plan of attack?
A combination of fitness routines. I simply can’t follow just one. Most plans/books/methods I’ve researched have valid points and are very good but for various reasons they just don’t fit my lifestyle. But I have enough knowledge on the topic to make it work for me- with tweaking and tailoring to suit. I like Body for Life by Bill Phillips, Burn the Fat, Feed the Muscle by Tom Venuto, Crunch Time by Michelle Bridges but being a softball coach I also have knowledge in the area so will apply that.

I’m in such a bad way that I’m aiming for 20min 4 times a week to start with. Yes, it’s pathetic but it’s where I need to start. Why am I writing here on my blog for all to see? Why not? I know I’m not the only homeschool mum who struggles in this area…so if I can encourage others in any small way then it’s worth blogging about. So, I’ll post in the Health & Fitness category of my blog.

Is Body for Life Suitable for Homeschool Mums?

The other day I received an email from a fellow Aussie homeschooler questioning why I seemed to advertise books by Bill Phillips (Body for Life) and Tom Venuto (Burn the Fat). You can see the page in question here. I thought that maybe other’s might have thought the same, so here is my response.

Hi,

Thanks for your email. I’m not quite sure what you mean about not expecting to read about exercise/fitness on my site. Firstly, I’m not advertising them. I don’t receive any commission or any profit whatsoever from my sites or writings. I write about things that have helped me in my walk [as a believer in Christ, a woman and a homeschooler].

Have you read BFL or Tom’s Burn the Fat book? If so, what did you think of them? [If any reader’s have read the books and/or used the programs, feel free to leave a comment].

Over the years I have struggled with my weight and have tried virtually every diet and exercise program known to man. I know of them all- but applying them by doing them is another story. However, I am learning more and more about it all. I am learning how important resistance training is for women. Oh I know that most homeschool mums want to learn about nutrition but sadly, the physical side of health is often neglected in homeschool circles.

Homeschooling is a marathon, not a sprint. Homeschooling long term requires endurance both physical and emotional. Nutrition, strength and fitness are essential for endurance. I don’t believe that [only] cardio is enough to develop and maintain good health and fitness.

Then, I read Body for Life which taught me about resistance training and how beneficial it is for weight loss but also for health. I also read Tom Venuto’s book. These are the best books on the subject, IMO. They provide balanced information.

I used to be an athlete (many years ago) but since getting married, I let my fitness go. My daughter is an athlete and being in good physical shape is important to her sport. While my other children have not chosen to pursue a career or an interest in sports I still think it is vitally important to be strong and healthy and fit, especially for males. So, I want to set a good example- by living it! I can’t expect my sons to pursue health, fitness and strength if I’m not prepared to be an example!

We need a healthy measure of good nutrition, cardio exercise and strength training. Building strong bones and muscles is important in the prevention of osteoporosis. It is also a key to losing weight! Jeannie Fulbright’s messages are the BFL program in a nutshell…and she is a Christian as well. But I don’t believe that we can’t learn things from people just because they aren’t professing believers. Just like anything else found on the Internet, there are extreme’s…but I?m not one to throw the baby out with the bath water. I tend to take the meat and spit out the bones! 🙂

While I do take care with providing links from my site I do have a disclaimer as well. However, after research I know of no reason why I shouldn’t mention these fellows’ work.

After much trial and error and finding the long way round things, I thought I’d share what I have found to be the best ways to health and fitness.

I hope this answers any questions. If not, feel free to ask me to clarify further. 🙂

In His Grace,