keep your eye on the prize!

i am certain that you are not the only person who has his difficulty staying true to healthy eating and exercise--i am proof that you can't be perfect. just move forward from today and take it one day at a time (is this AA?). Also, put away the scale--don't measure it on a daily bases rather on a weekly basis--measuring everyday is liking to discourage you. just keep track of what you are eating (a food diary--with the food, portion and approx. calories) and adjust that as needed.

here is a new workout for the next couple of trips to the gym--it is my favorite fat loss workout--it really works up a sweat!

squats--pull-ups--bench--bench crunch--dumbbell roman deadlift--dumbbell shoulder press

do this for about 3 sets of 10 reps or 4 sets of 8 reps. do in the order listed and as a circuit--once you've completed the circuit--start over. then do about 30 to 40 minutes on the bike (use a spinning bike if you have your own heart-rate monitor or an upright bike if you don't) and keep your heart rate at approximately 140 bpm (this number is a guess based off of my old fat-loss heart rate--it may be a little lower--maybe about 135--all this is a guess--you want it about 60% of your max heart rate) the jury is out as to whether or not this lower heart rate method works but it did for me.

those are my tips for the day.

i survived the cold which just came out of nowhere last night--running in about 40 degree weather. i survived my workout and keeping focused on portland in october. also, talk of the ironman came up and the coach said to keep in on the calendar for june. my immediate thought was she was thinking i should DO it--but no it was to watch. thank God! but than she said she thinks i could be ready by june if the race wasn't already full. i find this difficult to believe but she sees my potential a lot more than i do.

oh yeah--no pics this time.