crlgrl’s BodyBlog

Today was supposed to be delts and chest but I am so sore all over my upper body from yesterdays back/bi/ab work out that I decided I better do legs today. So I decided to add in a few of Frogprincess leg exercise. This "active rest" thing is a cruel joke!! I started off with leg extensions with my toes pointed outward to emphasize the tear drop and supersetted them with front squats. Then it was on to the fun stuff! I did walking lunges the length of the aerobics room (about 30 steps) with a 25# BB overhead then as soon as I was done with that I did 10 jump squats. I was sweating and my heart was pounding!!! To kind of cool down I did calf raises on a box with a 20# DB. After 5 sets of those 3, Imoved on to 1 legged deadlifts holding the 25# BB and immediately after a set did walking squats to the side the length of the aerobics floor. Walking squats=take a giant step to the side and squat low. I continued with the calf raises too. I would like to get some donkey raises but there was no one at the gym I really wanted on my back so…..maybe next time. I know that is only 3 different supersets, 6 exercises total, but my legs are wobbly!! You know that jelly like feeling you get after a really good leg work out???

The cake…..is mocking me from the bottom shelf of the pantry!! It knows I’m trying to clean up my diet. I love icing and this is a little birthday cake which means the cake to icing ratio is just perfect for my taste. 25% cake and 75% icing!!! I think I’ll put a towel over it so it can’t taunt me!!!! Wish me luck!

Today was back day which means I get to work on my goal of doing 5 un-assisted pull-ups. I’m up to 2 which is 2 more than I could do when I started. I did a total of 30 over hand wide grip pull ups using my chair contraption. And did ball crunches with a 15# DB after every set. Next I moved on to BB bent over rows with 45,65,85 and 85# and continued the ball crunches. Then I moved onto the seated row machine with 35# plates on each side for 4 sets, for abs I did V-ups with a 5# DB between my feet. Then it was on to behind the back close grip pull downs with 60,60,70 and 70#, I don’t do this exercise often or heavy because it seems to be one that aggervates my neck/back problems. I continued the V-ups and added in cable BB curls. To finish I did cumbered bar cable press downs with 70# to failure for 4 sets and DB concentration curls with 15# DB for 4 sets. I’m trying to keep track of my food intake for the next few weeks or so; I have gotten  so off track for the past few weeks. This morning I had coffee with Splenda, 1 peice of wheat toast dry, canteloupe, 1 whole egg with 3 whites. Lunch was a turkey sandwich on wheat with lettuce and jalapeno cheese, raw broccoli and sea salt thick chips and green tea. Not bad so far but my worst times are at night when I watching TV or bored and I just mindlessly eat. I’m not even hungry most of the time. I may try some sugar free hard candy just to give my mouth something to do and see how that works.

I know blogs aren’t really supposed to delve into any deep subjects but today I was thinking about holistic health and all the benifits of working out. We all know the physical rewards like, less trips to the Dr., better sleep, more energy, strength, stamina and so on and so on!! Not to mention the benefit of looking better! But exercise does so much more for us, affecting our emotional, mental and spiritual health as well.

Emotionally exercise, gives us more self esteem and better body and self image. Decreases depression and relieves stress. There is nothing better for me and those around me than to pump out some heavy weights when I am angry, stressed or just wound tight!! Like after I work a particularly bad 12 hour shift in the ER. I can tell a difference in my attitude in general after missing several days in the gym.

Mentally exercise, as mentioned before, decreases depression and just generally makes us happier people. So many studies have been done on exercise vs. depression medicatons. I’m definitely NOT saying that exercising can cure serious depression or mental illness; that would be totally irresponsible. But I do think that exercise can be a benefit to everyones mental health, including those who may be depressed. It also helps to relieve anxiety and has been shown to improve brain functioning (and who doesn’t need that). Physical exertion makes our bodies release the natural happy hormones!!!

Spirituality, I’m not talking about religion here, but about humankinds ultimate nature or connection to something greater than ourselves. Spirituality relates to matters of sanity and psychological health and forms an essential part of an individuals holistic health and well being. Not everyone will agree with me on this point and it’s OK for you to be wrong. Just kidding, of course!!!!! But I never feel closer to my creator, God, higher power or whatever you want to call it than when I am out in nature trail running or hiking or mountain biking. Yoga is another good spiritual exercise venture.

So, now I’m going to high tail it back to the shallow end of the pool! I hope all my friends here on BodySpace have a happy and healthy 2008!!!!!!