IntuitiveEater

I’ve recently discovered “Cardio Coach Land”.  What do I mean by that, okay…Cardio Coach is a guided workout series for any type of cardio you may do.  Sean O’Malley is your “coach” in the MP3 cardio workouts.  There are now 8 volumes varying in length from just over a half hour to over an hour.  Each workout is a series of  challenges (hills and sprints) and steady state.  Having a heart monitor is almost a must to make sure you are working at the level for each steady state or challenge.  During these session your coach actually coaches you, encourages you, talks to you (if you get into it enough you swear he’s talking to you personally).  For me he pushes me well past my comfort zone and after each challenge going into a steady state until the next challenge I feel so accomplished.  At times during the challenges you hear voices saying things like “endurance, strength” sort of almost like subliminal because you are focusing so hard on the challenge and the voices are on the softer side.  Some times during challenges your coach will come out of the blue and say “who thinks you can’t do this” and other things and you just want to shout out the answers and talk back to him as if he’s really there with you. 

There is also a pretty could strenght workout on the site too called “Cardio Coach Pump”.  It’s very fast paced and goes by very quickly but is highly effective.  You work all parts of your body and boy do I feel it the next day.  The first time I did it I could hardly walk for 2 days from the squats and lunges so I’ve learned to not squat so far. 

If anyone is interested in looking at this the site is www.cardiocoach.com . Some may think the $14.95 price is a bit much but for me the investment for each one was well worth. I have gotten them over a time not all at once. With having all 8 volumes now I can put numbers in hat and pick which one I do that day or depending on how much time I have do either a short or long one. I think I’m driving my hubby nuts with all talk about “cardio coach land”. I am so much more focused on my cardio doing these then zoning out listening to just my music, looking at the tv and people watching at the gym.

Last Saturday was the Ride for Roswell…raise money for cancer research here in Buffalo for Roswell Park Cancer Institute.  This is the first year I’ve done this and I chose the 20 mile bike route..the other choices were 3, 8, 20, 30, 33, 40 and 62.5.  Glad I chose 20, it kicked my butt…BUT I DID IT WITHOUT STOPPING AY ANY OF THE REST STOPS.  Actual mileage was 18.3 and I rode it non-stop in 1hr 36min and 20sec.  Burned a total of 645 calories per my HRM. It was a blast..I was in an area I had never been before and got to see some beautiful scenery.  Rode through a park along a creek, along the Erie Canal and along the Niagara River..Niawanda Park along the Niagara was absolutely beautiful with the sun glistening off of it.  After we left there we went to my fiance (will be my husband after 7:15 tonite) sister’s house.  The Town of West Seneca has a carnival every year and her house is right there…it’s practically in her backyard.  At dark they have the most fantastic fireworks display.  So needless to say Sunday was a  rest day.

Today honey and I are getting married at the Town Court after work…not the way we wanted to do it but anything else would be way too much money so we are just doing it and getting it done.  We’ve been together 7 years and engaged for 4 so I guess it’s about time.  His mother, my daughter and grandkids will be there.  My mother may show up but it’s bingo nite so she’s not sure…some mother or what?

My boss being the nice guy he is is giving Wed thru Friday off as a “honeymoon” even though my Nicky will be working Wed and Thursday.  Has Friday off for 4th of July.  But that totally screws up my workout plans…I was going to start a new back routine I found in Oxygen magazine and I need the Assisted Pull Up Machine and since I won’t be at work  I wont;’ be going to the gym cuz work and gym are like 50 miles from home so my workouts will be at home…will have to figure something out…

Well, I suppose I should get some work done before my boss gets in.  Hope everyone has a wonderful week.

So happy the weather was nice for the 3 day weekend.  Saturday my honey had an appointment in the city with a personal trainer at the gym we belong to.  I didn’t go with him because we were way behind on housework I just couldn’t stand it any more.  Also, the lawn needed to be cut real bad.  He wont’ show me how to use the riding mower so I got our brush mower   my MP3 player and my HRM and proceeded to cut the front lawn.  Well, in 43 minutes I burned 259 calories.  Have a nasty blister on my right too but will survive.  Later that evening honey and I took our new doggy for a walk around the block and I did amother 165 calories on our 45 minute walk. 

Sunday I was up rather early and honey was sleeping cuz he worked Saturday night and didn’t get home till after 3 a.m.  I was a beautiful morning but it looked like it might rain later on and I was awake and energenic so I got dressed and was gonna do my walk/run around the 1.82 mile block.  I started my warm up walk which is up a hill mid-sized hill and when I got to the top started my jog at a slower pace than usual and instead of picking a spot to run to then walk I decided to just go as far as I could.  That ended up being approximatley .4 miles which is a lot for me to do at once on the road.  I actually ran more than I walked this time with the slower running pace.

Monday we finished up cutting the grass and did my trimming again with my HRM.  Later in the afternoon honey took a nap because he had to work again last night and I did a half hour on my Balance Board.  I wanted to do an hour but my legs were sore from my run so I listened to them and stopped.  Tuesday I just rested after work and was in bed by 10 p.m.

Today is supposed to be Spin but with the blister (which popped from trimming on Monday)  not sure how long I’ll last but I’m going to put a bandage on it and where my weight-lifting gloves.  I’m getting gel riding gloves this week because my hands sweat and hurt when I take my long hilly bike rides and they sweat alot spinning so this should keep them from feeling like they’re gonna slip off . 

I also noticed doing some things on Balance Board are easier than they used to be like things that require balance. 

My goal is to be able to jog at least half way around the block by the end of summer. I live in the hills so my block is actually a bunch of little inclines and dips where makes jogging in a bit more difficult so I will be really happy if I can half way around without walking by the end of summer.

Hope everyone has a wonderful week. 

Hello fellow Buddyslimmers..today I registered for the Ride for Roswell..I will be doing a 20 mile bike ride with my fiance to help fund cancer research for Roswell Park Cancer Institute here in Buffalo, New York.  This is my first time doing this and I hope to do it every year and eventually move up to the 30 mile ride. 

Perhaps you know someone with cancer - a friend, a family member, a colleague, an employee. The fact is that one in two men and one in three women in America are at risk of being diagnosed with cancer in their lifetime. Cancer affects everyone — rich and poor, young and old. It is the leading cause of death from disease in America.

There has been a revolution in cancer research in the past decade. For the first time, researchers and physicians are beginning to understand the causes of cancer and are making dramatic inroads toward new prevention, diagnosis and treatment strategies. With early detection, many cancers are curable if promptly treated. In fact, annual cancer deaths began to decline for the first time in over 70 years starting in 2004 due to these advances.

Now, more than ever, Roswell Park Cancer Institute needs our commitment in order to expand its leadership efforts. Please help support me in this important project by contributing generously.

Your tax-deductible contribution is greatly appreciated. It is faster and easier than ever to support this great cause - you can make your donation online by simply clicking on the link at the bottom of this message. If you would prefer, you can also send your tax-deductible contribution to the address listed below.

Whatever you can give will help — it all adds up! Thank you for your support and I will keep you posted on my progress!

To donate online:

http://giving.roswellpark.org/netcommunity/riding4acure

To send a donation:

Make all checks payable to:
The Ride For Roswell
P.O. Box 644
Buffalo, NY 14240-0644
(Please note Ann Marie Schlierf  in your check memo field)

This is from Sparkpeople…it also has very nice picture comparing 5 lbs of fat to 5 lbs of muscle.

http://www.dailyspark.com/blog.asp?post=quiz_how_much_do_you_really_know_about_fat

This is from Jonathan Roche founder and CEO of Breakthrough Health & Fitness, Inc. and I am a member of his No Excuses Workout Group on Yahoo groups..

90% OF FAILURE IS FROM QUITTING!
I was re-listening to a personal development CD from Paul Meyer on
the way to work this morning (I listen to most of them multiple
tims) and he said “90% of failure is from quitting”. I agree with
him and wanted to share his valuable thoughts with you.

Most of the time when people start an exercise program, they are
probably very close to starting to be successful when they quit.

There are many reasons why people quit and fail in their attempt to
lose weight and/or get fit. But I think the #1 reason is people’s
attitude. If you stay positive, be realistic about your results,
roll with the punches (things often go wrong), focus on your long
term goals and take it one day at a time, THAN YOU ARE GOING TO
MAXIMIZE YOUR RESULTS.

But if you are negative and keep beating yourself up about workouts
you missed, weight you did not lose, overeating, etc., than you are
setting yourself up for failure.

YOU DESERVE TO FEEL GOOD ABOUT YOURSELF, HAVE TONS OF ENERGY AND BE
HEALTHY! So focus on having a positive attitude and the next time
the little voice in your head tries to drag you down and talk you
into failing, fight back by focusing on staying positive and know
that 90% of Failure is from quitting! NEVER GIVE UP AND KEEP
FIGHTING - YOU ARE WORTH IT!

A young executive was leaving the office late one evening when he found the CEO standing in front of a shredder with a piece of paper in his hand.

“Excellent, excellent!” said the CEO, as his paper disappeared inside the machine. “I just need one copy…”

I found a way to concentrate at bowling without actually thinking about bowling cuz I really suck at, although my average has gone up a little from a 70 something to 94 WOO HOO!!  So this is how I make my mini-one sided work out and try to forget I’m bowling:

1.  Step up onto lane and pick up 12 lb ball and find spot on lane where I stand

2.  Deep breathe, contract abs and align body while holding 12 lb ball towards my right side

3. Step foward while pushing 12 lb ball out in front; take 4 steps while slowly and in a controlled motion bring 12 lb ball back;

4. Curtzy squat while swining arm forward in controlled motion and have ball roll off of hand;

5.  PRAY IT DOESN’T GO IN THE GUTTER!!

6.  Repeat for 10 frames for 3 games.

So since I very rarely make a strike I’m doing a curtzy squat twice a frame for a total of 60 curtzy squats and contracting abs 60 times.

I did this last time I bowled and I could feel my hamstrings, tightening. 

Can’t wait to bowl tomorrow nite to do my curtzy squats and abs.

Have a great weekend everyone.

A man sat down and was seriously staring at the marriage certificate, after a long time his wife asked,

What are you looking for? He replied,

The expiration date.

Okay, maybe not too funny but when you’re sitting at work bored out of your mind the littlest things seem funny.