Starting The Day With Yoga

75 minutes of Anusara yoga this morning with Ursula before running all my errands!  The Crunch gym description says:

Based on the teachings of John Friend. This class balances an opening to grace and the higher self with strong attention to alignment. The result is a strong synthesis between mind body and spirit. Taught in the Vinyasa style, Anusara Yoga is open to all levels. 

The class went really well so I expect to continue with the yoga classes at least twice a week.  With two to three kickboxing classes a week and walks/runs in the park, I will have a full weekly workout schedule.

After dinner with two old friends, I now possess the name and address of an acupuncturist and a chiropractor.  On my list of to-dos is to make an appointment to see them.

Week 2 of the Couch to 5K Begun!

Woo hoo!  I completed the first of three iterations of Week 2 of the Couch to 5K in 8 week podcast!!!  It took me a couple of minutes longer to do the 3.5 mile loop of Prospect Park but, in my defense, my body is one big soreness.  My arms aren’t really functioning after two personal training/kickboxing sessions. My knee is also occasionally buckling as I walk [just to keep it interesting LOL].  I am hoping that I’ll get over the hump by next week.  Of course, now that I look at the website, I should have waited a couple of days before I began Week 2.  Here is the link to download an excel spreadsheet that lays out the program. 🙂

Week 2 comprises a 5 minute walk followed by 5 intervals of a 2.5 minute easy jog and a 2.5 minute walk.  The podcast finishes with a 5 minute walk.  The added 30 seconds on the easy jog weren’t  problem but it could have been that my jogs aren’t very fast…. I am PSYCHED that I could finish it despite my fatigue from the week.  Woo Hoo!

I need to focus on stretching my quads a bit more.  I like the site’s suggestion although I don’t see myself doing this on the streets of New York in winter…

Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

 

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Setting Goals and Moving Forward

I listened to the Fat 2 Fit Radio 5th Annual Goals Show [Pod cast #136].  [The show itself is trying to reboot itself so there haven’t been any new pod casts recently but I have high hopes.]  The host talks about why so many New Year Resolutions fail to last past March. As I struggle to get into better shape and fight the weight I continue to pick up during my travels, I am embracing their advice.

The pod cast noted that success in getting healthy and trim requires:

  • defined reasons for wanting to be healthier and slimmer
  • defined goals
  • a plan for measuring and reaching those goals
  • a reasonable time-frame

Here is a link to the Fat 2 Fit Radio Podcast: Play in new window | Download

Okay, so here are my goals:

  • Lose 1-2 pounds a week for the next 28 weeks.  That should bring me to the end of June.
  • I’m going to eat healthier by cooking dinners with fewer starches and eating fewer unhealthy snacks– eating 1900 – 2100 calories a day and tracking my nutrition and exercise on Sparkpeople.com
  • I will work out more and actually do cardio by completing the Couch to 5K program.

The Fat 2 Fit Radio calculator generated the following chart that shows the number of calories that I should eat on a daily basis to reach my goal weight. Fat 2 Fit Radio advocates eating like the thin, healthy person that you want to become. The calorie levels provided in the chart create the caloric deficit required to get you to your goal weight in a safe manner. Once you reach your goal weight, you are supposed to eat the same number of calories for the rest of your life to maintain that weight.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1664
Lightly Active (light exercise/sports 1-3 days/wk) 1907
Moderately Active (moderate exercise/sports 3-5 days/wk) 2150
Very Active (hard exercise/sports 6-7 days/wk) 2393
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Finished Week 1 of the Couch to 5K in 8 Weeks Podcast!

Congratulations to me!  I managed to do the Week 1 of the Couch to 5K in 8 week podcast  three times this week!  I have my fingers crossed that my family will join me in doing the 8 week training– it would be nice to have company.

My time for the complete 3.5 mile loop in Prospect Park was 44 minutes and 51 seconds.  Yes, it’s not very impressive at first glance but it includes an improvement from each previous effort.  Baby steps, we say…. LOL

Click on this link for a runner’s map of Prospect Park:.

If I complete the 8 week cycle in time [not guaranteed as I tend to travel a bit]  I should be able to jog the entire loop without stopping by the beginning of March!  That’s my goal! I’m not sure I’ve done that in about 6 years!

 

December 31st….Looking Ahead To Better Health!

We’re back from our cruise and Christmas dinners!  We are also almost at our historic highs for weight and Body Fat%.  Bad news….

Fortunately, we are looking forward to better eating habits and regular exercise next year.  I have begun the Couch to 5K in 8 week pod casts at http://runningmate.podomatic.com/.  You are supposed to do the Week One pod-cast 3 times in one week.  It comprises a 27 minute podcast with a 5 minute walk followed by 4 intervals of two-minute jogs and three minute walks.  I’ve done two of the three workouts for the week and have had to ice my ankle already. 🙁  I will need to work on it; wearing an ankle brace this morning helped.  I am also rewarding myself and buying a new pair of sneakers.

Week 1 of the 5K 101
Week 1 of the 5K 101

Quick Work Out At Crunch

I was a tad sore from yesterday’s Qi Gong massage but wow! what a difference it made.  My lower back is still stiff and my legs need more help but my knees are better and my shoulders are also happier.  I will try to get back on Friday.

I am posting the second part to yesterday’s Qi Gong massage video by   I found these simple steps very relaxing and hope you do too.

Kickboxing Session Then Qi Gong Massage

I had a pretty good work out session with John Salgado this afternoon.  My stamina is awful, however, and my knee has not improved very much at all.   After my work out, I went to get a massage at Wu Lim Qi Gong Master, 179 Grand St (between Baxter St & Centre Market Pl) in Chinatown.  It had great reviews on Yelp so I thought I’d give it a try.  Jack, the masseur, was amazing.  I was a bundle of knots so it was a pretty painful session but I’m so glad I went.  As Jack said: “No pain, no gain”.  So was I frightened?  Yes, a little bit….  but I’ve had some fairly lousy massages recently, so I was getting desperate.  Clearly, my back and legs still need a lot of work but I have hope that my knees will ultimately benefit from further Qi Gong massages.  Woo Hoo!

I have to say that it was gratifying when the masseur said that it was clear I work out.  Was he referring to all the knots or that I actually had some muscles?  I prefer to think it was the latter.

I am including a video on how to do some facial massages for relaxation by .  I was doing the facial massages as he spoke and thought it was pretty good.  Enjoy!

Kickboxing and Martial Arts

I didn’t do any kickboxing drills today at the gym with John Salgado –  we focused again on circuit training.  Today’s rounds included bicep curls on the bench, followed by leg lifts and v-sit ups.  The second station used the gymnastic rings for pull-ups and then moderated dips.  At the last station, I used the stability ball for various kinds of bridges and sit ups.

Juny’s comments on her Kuk Sool Won practice was inspiring.  It brought back memories of my Hapkido classes in London at Chang’s Hapkido Academy last year.  I really enjoyed the classes, and although I didn’t continue my studies I have very fond memories of my time there.  I wish them all the very best. 🙂

I thought I would include a short video demonstrating some of the Kuk Sool Won wrist locks. 

ki bon soo 1-15 (yellow and orange belt) basic joint locks with pressure points and throws

 Find more of these videos on mrblackbelt42’s channel