Sorry that I have been a little absent lately. Work has been nuts. Tuesday and Wednesday I had to come home and do a little work. So really by the time I was done with that I had no interest in blogging. Let’s just say I am glad this week is almost over. I am exhausted.
OK, now on to the real post …
I am not typically a competitive person (except when it comes to playing the game Taboo) and apparently when it comes to the wellness program at work and the ongoing and multiple challenges we have going on.
I am involved in many fitness challenges at the moment.
First the century mile: I have already hit and far exceeded the 100-mile goal. My personal goal is to hit 500 miles by the end date of the challenge. After spinning today I am now at 414 miles with a little more than a week to go.
Second is climb the stairs. The goal to reach each week is to walk the stairs for 25 minutes a week. Another challenge is to add 10 minutes to your exercise three times a week. Originally I didn’t accept this challenge … Continue reading
With an REI gift card I recently purchased a yoga mat bag, a special yoga/sweat towel and some new socks.
After all of these years of exercising and spinning and I hadn’t given much thought to the socks I wore. I have fun little shorty socks. But they don’t give much cushion, support or protection.
And sometimes they rub or not protect my feet so well and I end up with a slight blister or sore spot.
Almost two years ago I bought some adidas socks while at an adidas store in the city. They are decent socks.
But I wanted to look into buying some better socks. The cycle socks are pretty expensive. I looked at the running socks and they were a little more reasonable. I got a couple of REI brand pairs and two pairs of Wigwam socks.
I LOVE the Wigwam socks. They are cushioned and feel so good, whether I am spinning, walking or even just wearing my Chuck Taylors. I will definitely be buying more of these socks. Two pair are so worth the 18 bucks.
Feet are such an important part of our bodies. And we abuse them so much. I … Continue reading
One of my friends from high school posted a challenge on Facebook on Monday, which lasted until today. The event was called: 1000 Sit-ups/Crunches Week.
I took on the challenge and completed it this morning with the last 75 (but actually did 80–had to get it even for the obliques) for a total of 1,005 for the week.
I takes me about 5 minutes to do 100 crunches, all styles. So I figured I could take on the challenge and complete it in the time allotted.
On Saturdays I take a 30 minutes abs class. I didn’t attend yesterday as we had a friend in town and we headed up to Napa for lunch and wine tasting. I got to the gym early yesterday and did 500 abs/crunch work in about 20 minutes before spin class.
While in yoga the other night Vickie asked me about this challenge I was in. She told me plank pose is the best core work, which makes sense to me.
I found this article on About.com, which links up to a variety of ab work. I have practiced all these.
This article, 6 Pack of Myths on Ab Training, talks … Continue reading
From what I have read and what I I just know 7-9 hours of sleep at night is recommended and ideal.
Because I get up at 5:30 four days a week I try to get in bed between 9:30 and 10. I usually have no problem falling asleep. A lot of time I am crashing on the couch while watching TV. (And even on the weekends it is tough for me to stay up past 10.)
Falling asleep is the easy part for me. Staying asleep is another story. I wake up a lot. It seems to go through cycles. A good night of sleep for me is only waking up a few times and falling right back asleep. A bad night is waking up more than five times and and a few of those times being awake for 30 minutes to an hour.
If I am having a lot of trouble falling back asleep I will usually move to the spare room and try to sack out on the futon.
I do have Ambien. But I take it sparingly. If I have two to three nights of bad sleep … Continue reading
A year ago today my life changed.
A year ago my company moved from Emeryville to South San Francisco.
That move changed my life in many ways. I am surprised I have lasted a year but then I am not surprised. Is that weird?
I now get up for work at 5:30 a.m. Something I never thought I would do. This means I have to go to bed between 9:30 and 10 p.m.
I still drive to the old building in Emeryville and then jump on the shuttle bus, which drives us the 20ish miles to South San Francisco.
Since I don’t drive to work I have become a bag lady: big purse; gym bag; lunch bag; laptop bag.
I have learned how to maximize my working hours and really focus on time management. I now work fewer hours–as in no longer averaging 10-hour work days. I just can’t with my long commute.
One thing that I have really been focusing on and excelling at is maintaining and enhancing my exercise. I work out 6-7 days a week. We have a pretty nice gym at work and I utilize it 2-3 times a week. The espinner is a … Continue reading
My company recently launched a wellness program. We first started with biometric testing.
Our results were input into a web portal.
After that there was a wellness assessment in which I answered questions about my mental and physical health, fitness and exercise, work and personal situations, etc. From there my strengths were identified and areas I could work on–such as getting consistent sleep.
I can set up goals and challenges. One of the challenges I am participating in is to have 64 ounces of water for at least five days in a week. I am pretty good with my water intake. But Fridays and Sundays are challenging for me. Now with an incentive I am more proactive on those days as well.
And while doing this points are rewarded, levels achieved and prizes awarded.
One of the challenges is the Century Mile. At first I didn’t sign up for it because I thought it was about running. And I don’t run.
Then I realized you could bike, hike, walk, run (probably even Zumba) your way to 100 miles. The challenge started in mid-March and ends mid-May. The challenge spelled out: Track 100 miles of exercise–walk, run, bike, hike, dance, or whatever … Continue reading
I had three lunch dates this week and one dinner date. That’s a lot of eating out for me, especially during the week.
On Tuesday I had lunch with my friend/co-worker Melissa. We had sushi. Delicious, filling and healthy. I love sushi.
Yesterday I had lunch with my friend/co-worker Stephanie. We had pho (pronounced fuh, rhymes with duh). I was pretty sure pho was fairly healthy. I did a little research.
According to the Livestrong website, pho is high in electrolytes. This site gives the nutritional information to many varieties of pho. So I have to kinda guess where my lunch fits in. I ordered a small bowl, which was anything but small. And I probably only ate half.
Curt and I went out to dinner last night.
(Sometimes Thursdays are my easy day to take off from exercise. But because I had lunch out and knew that we would be eating dinner out I had to jump on the spin bike at work and burn some calories.)
Curt and I had dinner at Sea Salt, one of our favorite restaurants in Berkeley. They have a quirky and delicious menu. I ordered the halibut and quinoa–a fairly … Continue reading
I have been using Camelbak water bottles for a little more than two years. The first one I owned just had a lid. It was a little difficult to drink out of because of the wide mouth. But nonetheless I liked the bottle and how easy it was to take to the gym, when traveling, in my purse, etc. I accidentally left that water bottle at a restaurant in Honolulu. (That water bottle made it to Budapest, Prague, Vienna, Munich and Stuttgart.)
Soon after losing that one I got a second one. This time with a straw and bite valve. I loved it even better than the first one. That one I left at a bar in Last Vegas.
The third one has lasted much longer. I have had it about a year. Recently the bite valve/straw broke. I went to the Camelbak website and found their warranty is 100% guarantee. So I sent an e-mail. A couple of weeks later I got a reply back that they would replace it. And I received it yesterday. Talk about great customer service to a really awesome product.
This week I have been pretty tired. Work hasn’t been particularly tough, just … Continue reading
A friend/co-worker told me the other day that she is about to take her first spin class.
I am excited for her to try the class.
I have been doing spin for about 3 1/2 years and it is still hard and kicks my ass. It is an amazing workout and a great way to burn calories.
I told her to not expect to be able to keep up with the whole class. And it will be hard!
We hope to visit the work gym so I can show her how to set up on an actual bike.
In the meantime here is what I advised below (which is what I have learned in beginner spin classes and spin teachers in the past):
For the seat height (red arrow): Stand next to it. The top of the seat should be about the level of your hip. When you sit on the bike and your leg is fully extended it should have a slight bend.
For the proximity of the seat to the handle bars (blue arrow): You should have a slight bend in your arms.
For the height of the handle bars (purple arrow): This is totally your preference, whether … Continue reading
As I researched and wrote in the past, exercise machines really aren’t accurate with how many calories one burns.
I think it gives you a good idea of how hard you are working. I know when I do endurance training on the espinner, which is moderate resistance and moderate speed, I burn fewer calories as the exercise is not as intense.
Today I rode hard and fast with the Race Day workout. Today on the espinner I rode harder and faster than I ever have. And the results definitely show my hard and intense work.
And regardless if I actually burned 900+ calories or not. This is still a new record for me.
And I can definitely feel my workout as I write this. It is only 8 p.m. and I feel like I could hit the sack right now and fall asleep immediately.
I know I will sleep well tonight. I am looking forward to an awesome night of sleep.
Short post tonight so I can finish getting ready for Tuesday and head to bed. Good night.