I’m Shaping Up | Week 14

summertime

I’m Shaping Up | Week 14

School’s Out For Summer!!

While this means I still report for duty Monday morning, but does mean the kiddo is out for the next few months. How does this challenge the quest to become fit? Well, the hotter it

becomes, the more kiddo seems to enjoy snacks inside while watching TV. Yes, I have been known to watch a few episodes of Barney while sharing snacks from his bowl.

This week, and the wonderful Memorial Day weekend was spent cycling through the open sugarcane fields lining my city. I’ve enjoyed returning to my bike. I’ve cycled for years and always

found it a great way to shred pounds while allowing for the well-timed carb load!!

I’ve finally put my ego aside and begun attending regular yoga classes. WOW! what I have missed in the way of breath and balance control. The stretching will only help my cycling and the ability to hammer the pedals longer at a higher HR.

The Swedish cycling team at the 1912 Summer Ol...

 

Week 14

Here’s to holding each other accountable when the couch looks inviting and the snacks endless.

Weight

– Don’t know. Seriously, didn’t even step on the scale.

Exercise

– Consistent days of longer distance cycling has allowed my body to adjust to the sore “seat”

– Mixed days of running, and even a day of running right after a bike. How I used to rush through the transition area during triathlons I’ll never know.

Eating

– moderation has become the key, but I have been back to the evening ice cream banaza. Only not a pint at a time.

UNO Ring & BP

– BP stayed in the 130s range. Consistency.

– The UNO ring slips on and off without hanging up on swollen knuckles or fat fingers.

yoga

 

 

Monday – Sunday Goals:

– Three high-intensity cycling days with moderate to high sustained heart rate.

– two yoga sessions.

– bring lunches to work or prepared meal at home.

– Increase hydration.

How are your efforts going? Don’t just read this and dismiss it. Make a commitment today. You have peer support, CopsAlive.com expertise, and a champion fitness advisor all ready to help.

Categories: The Blue Blitz

4 replies »

  1. I enjoy reading your posts! I have been a dispatcher for 35years, and the years of stress & sitting in one place have taken a toll on my body. I have stopped & started more exercises programs than I can count. The see saw dieting basically killed my husband along with the stress of being a police officer. I’m trying to use this as encouragement to get started for the umpteenth time. I finally started at a gym in February and did well just using the treadmill for a month. Felt good, lost 10 lbs, went on vacation, gained it back & haven’t set foot in the gym again! Sometimes I am just tired because of my ridiculous work hours including an abundance of overtime. Other times I am intimadated as I feel like an old broad in a young people’s gym, and what has been labeled as a meat market. My main reason for joining this particular gym was because of it being a 24 hour gym. I’ve never had much in the way of determination and don’t know how to change my mindset. I know all the cliches, I read about diet & nutrition daily. Now I am at least forced to eat better due to ulcers and now a gall bladder issue. Any suggestions to get my sh?! together and get started on a journey that I won’t quit?

    • That’s really understandable. My advice would be to try different things and find something that’s fun for you. Exercise helps with stress so much, and I know it makes a huge difference for me during the semester. Small changes and goals are more attainable and make for an easier transition into a healthier lifestyle. It doesn’t have to be changed all at once. Consistent progress is most important.

  2. You’re doing so well! Making exercise fun is really the key. And, as you know, a higher sustained heart rate during exercise will help to drive down BP further. It’s only a matter of time before you achieve “athletic heart” statues and can start freaking the newbies out in the health clinics.

    I actually bought a bike on Memorial Day. It’s been fun, but my “seat” has been sore and bruised, which makes me think all professional cyclists may be a little bit crazy. Not really, but I still don’t know how everyone pushes through that pain. And running is going slowly. I was going to get up this morning and go, but I had to watch my niece last night. That kept me up till after 12. Attempt #2 tomorrow.

    Oh yeah, never knock the “girly” sports. Yoga can be pretty intense and difficult. It addresses muscles that rarely get used otherwise. Even dancing can help with stamina.

    Ok, here comes the nursing student part: You really are very good at setting goals, and you consistently have started achieving more at a time. But, because hydration is so very important, especially when you begin considering electrolyte balance and the effect on your heart, I encourage you to make that goal more measurable. All goals should be measurable enough that anyone can come behind you and know whether that goal has been achieved or not. And keeping it measurable can help you to attain it easier and avoid disappointing yourself. It’s just a little tip to help.

Thoughts?

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