Rowing hurts your bottom....

..... afterall, every stroke consists of a squat and an arm pull, and then recovery.....

I love rowing. Once I learned how to properly row, I have used it as a cross-training, fitness tool. Someday, I would like to have my own Concept 2 Rower.

This morning, after a dynamic warm-up, I rowed 3000m. I started with 9 repetitions of 30-30s, and moved to a recovery. The goal was 10 minutes..... I completed 5. I was bored honestly. I have decided that rowing is one of the few exercises that probably needs to be completed with head phones on, at the gym. If I was home.... I would turn up the stereo. Or.... next time, I could row with a friend.

Any takers?

True Colors....

Today,

someone's true colors shown through for me to see......

someone who abused her position of authority.

someone who demonstrated that some people wear many different faces.....

And.....

I reflected as to what my true colors are, and what I want these to be.....

AND....

Am I showing these colors in my daily activities?

And welcome week two.....

Monday.

BRRRRRRRR!!!!! It's cold outside!

After a gorgeous week of sunshine, winter has returned. Or perhaps, the weather more specific to this time of year. And it is freezing this evening!

Last week, I lost 3.0#.

Last week, I ate predominantly fruits and veggies.

I felt great. Looking forward to this week.

Tomorrow, the goal is to run and train. And teach spin in the morning.

Maybe it will warm up.

The Third Law

The Third Iron Law is:

When you feel SATISFIED (not overfull),

STOP EATING!

Sounds simple....but how many times does mindless eating happen. The bag of chips, nuts, the plate of food is gone before you know it!

By eating away from the TV, focusing only on eating while eating, and putting my fork down between bites to chew.... I have been able to spend the time enjoying my food. Sometimes, I can eat more than other times. (I might be hungrier). And sometimes, I just need a bite or two or three and I am satisfied.

I remember being told about the 80% rule-- eat until you are 80% full, and you will never over eat. For someone who hasn't taken the time to learn about themselves, this is hard to comprehend. But I am discovering where this is..... and I am less likely to overeat and feel 'stuffed' after eating.

And the second law.....

The second iron law is to: EAT CONSCIOUSLY.

Eat slowly and enjoy every mouthful.

Someone suggested putting a timer on, set for 15 minutes. If you are finished eating before the timer goes off, you are eating too quickly.

Another reminded me that our stomachs do not have teeth. Digestion starts in our mouths, and yet, there are times I inhale my food. Especially, if I am multi-tasking, or sitting in front of the television.

I cleaned my kitchen and cleared the kitchen table this weekend. Regardless of what else is going on in my life at that moment, I am sitting at the table in the kitchen (or the one on the deck, now that it is spring) and eating. I am finding that this is giving me a break from the busy-ness in my life at that moment.

Happy Spring!

Today........

I did two training sessions. A 3.5 mile run, at an easy pace, and a weight training/athletic development session. Med ball work, remedial mini-band work, and other stuff targeting on the core, legs and upper body.

I also ate like a vegetarian, having only some jarlsberg cheese with my lunch and a yogurt in my shake breakfast shake.

I am enjoying the variety.

And I really am not missing the 'meat'.... I know I will enjoy some fish or other animal protein at some point, I just don't want it now.

I feel great and am enjoying it.

Tomorrow evening..... I fast.

Day One is Complete.....

I am sitting reflecting as the sun is setting.

It was a good day. Soon, I will head off to the YMCA and do my training for the day. I taught spin this morning, and after work I needed a nap. I have learned that napping is a good thing after a 5.30 am spin class.

My day's focus was on the Iron Laws, specifically the first one: When you are Hungry, EAT. If you are not hungry, DON'T EAT.

It sounds simple. But as I have shared before, how many times do I find myself doing this. Sitting in front of a movie, and just eating for entertainment.

And.... how frequently do I eat when I should be drinking water.

My focus was drinking more water, enjoying my rest time, and limiting my coffee consumption.

How was your day?