Gym time!

We started working out with our trainer on Monday, January 21. Our trainer gave us some great advice. First, we are capable of change. Second, if there are health concerns, all exercises are adaptable. Third, if there are health concerns (my back fusion, for example) and the exercise hurts in a painful way, stop immediately. Don't injure yourself. You can work through soreness. Injuries will make this journey hard.

The exercises are fairly simple and can be looked up online if you have questions. Remember, they can be adapted to fit your needs.  She has given us to exercise routines to start off with. We do legs, abs, arms, and cardio with each workout. Alternate routines each day you work out.

Workout 1: You can google any of these exercises if you don't know what they are.

Start with strength training:
Legs: Do all 3 exercises then repeat for 3 rounds
     Ball squats: 10
     Leg raises: 10 each side
     Calf raises: 10 each side

Arms: Do all 3 exercises then repeat for 3 rounds. Use free weights. You should be feeling the burn by the end of the reps.
     Bicep curls: 10
     Front-side raises: 10
     Shoulder press: 10

Abs: Do all 3 exercises then repeat for 3 rounds
     Basic crunch: 15
     Ankle reachers: 16 (8 each side)
     Russian twists: 16 (8 each side)

Cardio: Treadmill workout 28 minutes
     2 minutes - 0 incline - 2.0 speed - warm up
     10 minutes - 7 incline - 2.5 speed
     8 minutes - 5 incline - 3.0 speed
     6 minutes - 3 incline - 3.5 speed
     2 minutes - 0 incline - 2.0 speed - cool down

Work out 2: You can google any of these exercises if you don't know what they are

Start with strength training:
Legs: Do all 3 exercises then repeat for 3 rounds. You can add a resistance band to make it harder.
     Donkey kicks: 10 each side
     Leg raises: 10 each side
     Side squats: 10 each side

Arms: Do all 3 exercises then repeat for 3 rounds.
     Bent over row: 10 each side
     Arm circles: 30 seconds
     Hammer curl: 10

Abs: Do all 3 exercises then repeat for 3 rounds
     Bicycle crunches: 16 (8 each side)
     Oblique crunches: 10 each side
     Flutter kicks: 16 (8 each side)

Cardio: Elliptical workout 34 minutes
     2 minutes - 0 resistance - warm up
     5 minutes - 8 resistance
     5 minutes - 4 resistance
     5 minutes - 8 resistance
     5 minutes - 4 resistance
     5 minutes - 8 resistance
     5 minutes - 4 resistance
     2 minutes - 0 resistance - cool down

If you feel you aren't getting enough burn in the strength training, increase your weight amount. Start with a lower weight so you don't hurt yourself and increase it as you go. To get a better workout with cardio, you can increase your speed. If you haven't been to the gym in a while, you will be sore. remember to stretch and work through the soreness. It gets better!

  

Weigh In Day!

On January 18 we were poked, measured and weighed. That night we took before photos so we would have something to compare at the end. In order to be fully accountable, we decided to post the pictures and results here. This is a judgement free zone so feel free to post your own results if you

wish. You aren't allowed to get down on yourself either because you are making changes and that is what matters right now.

Margaret: Height 5'7''

     Weight: 223.08 lbs

     Total Cholesterol: 172 (should be less than 200)

         HDL (good): 70 (should be greater than 50)

         LDL (bad): 50 (should be less than 130)

         Triglycerides (bad): 265 (should be less than 150)

     Fasting Glucose: 96 (should be less than 100)

     Blood Pressure: 146/85 (should be 120/80)

     Pulse: 68 (should be 60-80)

     % Body Fat: 36.6% (should be 18-26%)

    Waist Circumfrence: 46.25 (should be less than 35)

Tracy: Height 5'8''

     Weight: 217.4 lbs

     Total Cholesterol: 251 (should be less than 200)

         HDL (good): 46 (should be greater than 50)

         LDL (bad): 188 (should be less than 130)

         Triglycerides (bad): 87 (should be less than 150)

     Fasting Glucose: 106 (should be less than 100)

     Blood Pressure: 139/83 (should be 120/80)

     Pulse: 78 (should be 60-80)

     % Body Fat: 33.8% (should be 18-26%)

    Waist Circumfrence: 43 (should be less than 35)

Jen: Height 5'8''

     Weight: 258 lbs

     Fasting Glucose: 175 (should be less than 100)

     Blood Pressure: 125/83 (should be 120/80)

     Pulse: 95 (should be 60-80)

     Waist Circumfrence: 51 (should be less than 35)

So there you have it.  The numbers don't lie. We can all use the changes that are taking place. I'm excited to see the changes that are going to take place.

Game on!

Tracy and I started this journey on Friday, January 18, 2019. We met down at Utah Valley Hospital. We were poked and measured. We also learned the basics of the program. To start, you need to take some measurements.

Measure what you are able:
Height
Weight
Blood pressure
Waist circumference (around the belly button)
Fasting blood sugar
Body Fat %
Cholesterol

Write the measurements down and put them away for the next 100 days! We won't measure again until the end of the journey. I think everyone will be surprised at the changes that can happen.

Another step to change is to start tracking your food. We haven't met with the nutritionist yet, but we have started tracking what we are eating. I personally like my fitness pal. It's a free app you can download on your phone. We were told to not worry about what an how much we were eating yet. The nutritionist just wants us to start tracking. I have noticed some positive changes in the way I eat just by writing things down. You will notice this as well.

The next step is to start exercising. It's proven that someone who has just been diagnosed with type 2 diabetes can reverse it by losing 15% of their body weight. I don't have diabetes but if I continue poor habits, I am definitely heading toward it later in life. Losing weight will definitely help mentally and physically. Start with 45 minutes of constant activity a day. I chose walking. In the next few posts, I will outline the workout that my trainer is teaching me.

The last first step is to make a few achievable and measurable goals. You only need three or four. Having too many goals can get discouraging when not met. The other part of this step is to be accountable to the goals you make. I am writing them here so that everyone can see them. Feel free to make a comment with your own goals.

1. Eat a fruit/veggie with every meal. (I don't usually meet the recommended servings)
2. Exercise for 45 minutes or longer 5-7 days a week.  (gym 5 days and just walking they other 2)
3. Eat breakfast everyday! (I'm a horrible breakfast eater)
4. Be in bed between 10-11 and up at 6 on the weekdays.

So, there you have it. This is how we started this journey. I bought a membership to Planet Fitness. If anyone wants to join me at the gym in the evenings, I'm happy to show you the workouts I've been doing. I make a pretty good evening partner. I don't like getting up in the morning any earlier than I have to. Here's to living in work out clothes for the next little bit. :)

100 Days

100 days … 2400 hours .. 144,000 minutes. It doesn't really seem all that long, but it will begin the rest of my life. The last week of December I found myself scrolling through Facebook when I came upon an article from Utah Valley Hospital. The hospital is giving away 2 airline tickets while bringing attention to the newly built Pedersen Tower. I read the article and was impressed by the changes the hospital made to patient rooms and overall care. At the end of the article was a link to click on to see what else was going on in hospital news. I clicked the link and saw another link about a 100 day heart health challenge. I clicked that link and was hooked.

The hospital was looking for 10 Utah County women over the age of 30 to apply for the challenge. I thought what the heck … I'm going to fill out the form. I filled it out the form, picked Tracy as my partner (we both like to win) and didn't think anything more of it. I honestly thought I wouldn't get picked because I know there are people who are worse off than myself. When the phone call came asking me to participate, I was shocked and excited. I'm thankful for this opportunity to change and become healthy.

I am overweight. I have been for a long time. I love good food, yummy desserts, and Diet Coke. I like to eat in front of my TV and on the go. My guilty pleasure is McDonald's French fries. I know these things are bad for me but I like them and wasn't really worried about changing my habits. For years, I have been getting my annual physical and my doctor tries to encourage me to change my habits but never comes right out and says it. It's probably typical of many people. I don't know too many people that would start a conversation with, "hey, you are looking a little more chubby than last year, have you thought about changing your habits?" I know I would never say this to someone. I think this is why weight loss is a lonely journey.

My intentions with this blog is to be frank about heart health. I knew before applying for this challenge that I am at risk for heart disease. Heart disease runs on both sides of my family and my habits don't help. Here are some honest facts about me. I have high cholesterol (thanks dad) that I have to take medication for. I have taken some form of statin for years and I continued to eat my juicy hamburgers and greasy French fries. I have high blood pressure (thanks mom) that I have been on medication for this past year. My blood pressure used to be low until last year. I thought I was having a heart attack. Thankfully, it was just a panic attack. Unfortunately, I still need the medication to keep it under control. I don't have diabetes (dad's side) yet, but will if I continue the habits I currently have. I am overweight and have a low activity level. All of these habits contribute to poor heart health.

I am ready for change. I am sure that it why I was chosen to participate. I need accountability and people to cheer for me. That is why I started this blog. I plan on posting my numbers, before and after photos, healthy recipes, and information that is given to me. I think the more people that can benefit, the better. I have been given a great opportunity and would love to share the knowledge. The next three months won't be easy. It will be worth it though. I hope you will decide to take this journey with me and change your life over the next 144,000 minutes … 2400 hours … 100 days.