Happy Saturday, and what a week it’s been!!! DRUMROLL PLEASE!!!! I received word that I got the promotion! Yahoooooo!!!!!! You know what this means, right? I can finally focus on things again, at least until the end of the month, when I realize that I still have no replacement...LOL!!!!
To make things even better, I had another opportunity to work out with Coach Dwayne on Friday. I have to admit that this particular workout was a slight bit easier than last Friday’s, but I think that was due to the fact that he subbed in the East Fitness Center rather than the West. No stairs in the East facility! Phew!
This week’s beating…er…um…festivities included the following:
- Two laps on the treadmill, walking for half a lap and running at 4.7 mph for half a lap for the two laps.
- 3 sets of alternating Bosu squats and front raises with the body bar.
- Step-ups and side raises 10 each leg alternating with step-ups and shoulder presses (with 10lb dumbbells) alternating with decline sit-ups for 3 sets.
- Chest press and close grip press (with 10lb dumbbells) on stability ball alternating with supermans on the mat for 3 sets
Needless to say, I was one big sweaty heap by the time it was all over…but amazingly, I felt GREAT. There is something about that feeling of accomplishment. I also accomplished my Saturday 5k with the girls. Seems like it’s been awhile since we were all together, but it was very nice to see everyone again! Thanks Brenda, Karen, Stacy (and Jager the Wonderpug) & Durreya!!!! These women (and the dog) are fantastic, and I am blessed to be able to walk with them each week.
I used a no weigh pass this week. Yes. I admit it…I didn’t want to get on the scale. I have had a rough go of it over the last week or so, and didn’t want to face any bad news. I gave myself permission to wimp out, but I would like to stress that I still attended the meeting. Like I said, when the going gets tough, you need the support of those meetings.
This week’s topic deals with getting more active. Weight Watchers usually touches on this subject a couple of times a year--this time of year, usually in conjunction with the Walk-It! Challenge. I have been a proponent of this since it’s inception back in 2009. I met some great friends in the process, and I have also gotten to the point where we do a 5K walk every Saturday, and I have been doing races (not running the whole thing….) at least once per month. This year, my resolution was to do at LEAST one a month. Some months, so far, I have done two. My next race is coming up on 4/30 and I follow that up with another on 5/1. Why do the Walk-It! Challenge (or any activity for that matter)?
- It provides structure and support
- It helps to make activity a habit
- It earns you Activity Points Plus values
- It can improve weight loss
- It boots physical and mental health
- It is CRITICAL for weight maintenance.
For me, the reason I embraced the challenge 2 years ago was that it gave me a goal to shoot for. There is something rewarding about going from not really walking much at all to walking 3.1 miles at a stretch. Some days we do two of those, which equates to a 10K. It isn’t all THAT daunting. The running part is what is tripping me up. I may end up doing intervals for the 4/30 race and shooting for another race to do the full out running. More on that in the weeks to come.
It takes 3 weeks to establish a habit, and only takes 3 DAYS to break one. I may have inadvertently broken my personal training habit during my transition from Richardson to Irving, and that, looking back, may have caused my stalls over the last few months. Between December and the beginning of March, I had to alter my exercise routines to accommodate the training in Irving (at the time there was no free personal training), but when Verizon took over the facility, I started back up. It does feel great to be back in there, but I fear that I may have taken some steps backward.
I know that when I work with Dwayne, I work up a good sweat and feel so accomplished. I love working with Jenna too, but we may need to switch some things up to get to that same level of activity or feeling. I know things will work out though. What a journey it’s been, you know? Never boring…that’s for sure.
I wish you all a good week, and I want to leave you with this:
“Motivation is what gets you started.
Habit is what keeps you going.”
-Jim Rohn, Author & Motivational Speaker
Recipes
Spinach and Feta Saute
This Greek-inspired recipe makes a fantastic side dish for your Passover or Easter menu. Make sure your spinach is well-drained or it will be watery.
PointsPlus™ Value: 3
Servings: 4
Preparation Time: 15 min
Cooking Time: 7 min
Level of Difficulty: Easy
Ingredients:
2 tsp olive oil
1 medium onion(s), finely chopped
20 oz chopped frozen spinach, thawed and well-drained
1/4 tsp table salt
1/4 tsp black pepper
2/3 cup(s) crumbled feta cheese
Instructions:
In a large skillet, heat oil over medium heat. Add onion and cook, stirring frequently, until just golden, about 3 minutes.
Add spinach, salt and pepper, stirring to combine. Cook until heated through, about 3 minutes; stir in feta. Yields about 1/2 cup per serving.
Spring Berries with Whipped Ricotta Cream
Diet soda is the secret sweetening ingredient in this dessert—a simple yet flavorful finale to your Passover or Easter meal.
PointsPlus™ Value: 2
Servings: 4
Preparation Time: 15 min
Cooking Time: 0 min
Level of Difficulty: Easy
Ingredients:
2 cup(s) strawberries, freshly sliced
1 cup(s) fresh blueberries
2 fl oz diet soft drink, sprite, or other diet lemon-lime soft drink, divided about (1/4 cup)
1 Tbsp mint leaves, fresh, chopped
1/2 cup(s) fat-free ricotta cheese
2 1/2 tsp lemon zest
2 Tbsp fat-free sour cream
Instructions:
Toss strawberries, blueberries, 2 tablespoons of soda and mint together in a medium bowl; set aside for 10 minutes.
Meanwhile, combine ricotta, remaining 2 tablespoons of soda and lemon zest in another bowl; whip with a hand-held mixer until light and fluffy. Stir in sour cream. Place about 3/4 cup of berry mixture in each of 4 small bowls and top each serving with 1/3 cup of cream.
Notes:
This recipe can be doubled or tripled for larger gatherings.
Experiment with other herbs for this easy holiday dessert. A teaspoon of fresh minced rosemary gives this dish a woodsy flavor and a teaspoon of chopped lavender adds a refreshing floral note.
