After rocking the scale 2 weeks ago, (of which now I think I jinxed myself!) I was up. One of the rare occasions where I saw the scale go in the wrong direction. And of course, it had to do with being a woman! Started my weigh in day of all days! lol. Oh the timing!
This week was a better week. I ended up losing the 2 lbs I gained last week and 0.2 lbs more for a grand total of 122.4 lbs gone.
Last weeks meeting was about Why are you exercising?
According to http://www.mayoclinic.com,
1. Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.
Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.
2. Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.
Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.
3. Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities.
This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories,
4. Exercise boosts your energy level.
Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier.
Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.
5. Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.
A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.
6. Exercise can put the spark back into your sex life.
Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Physical activity to the rescue.
Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise — especially as they get older.
7. Exercise can be — gasp — fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!
Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!
If that isn't enough of a reason to get out there and exercise, the guys over at Fat2FitRadio had a podcast in April where they went through 125 reasons why you should exercise. #122 alone should be reason enough!!
1 Increase your self confidence and your self-esteem
2 Improves your digestion
3 Helps you sleep better
4 Gives you more energy
5 Adds a healthy glow to your complexion
6 strengthens your immune system
7 improves your body shape
8 burns up extra calories
9 tones and firms your muscles
10 provides more muscle definition
11 improves circulation and helps lower blood pressure
12 lifts your spirits
13 reduces tension and stress
14 helps you to lose weight and keeps you at your right body weight
15 makes you limber/flexible
16 builds strength
17 improves endurance
18 increases lean muscle tissue in your body
19 improves your appetite for healthy food
20 alleviates menstrual cramps
21 alters and improves muscle chemistry
22 increases your metabolic rate
23 improves coordination and balance
24 improves your posture
25 eases and may eliminate back problems and pain
26 alters the way that your body uses calories
27 lowers your resting heart rate
28 increases muscle size by increasing muscle fibers
29 improves storage of glycogen
30 enables your body to use nutrients more effectively
31 increases the enzymes in the body that burn fat
32 increases the number and size of mitochondria in each muscle cell
33 strengthens your bones
34 increases the concentration of myoglobin, which carries oxygen , in the skeletal muscles
35 enhances oxygen transport throughout the body
36 improves liver function
37 increases the speed of muscle contraction and therefor reaction time
38 enhances feedback through the nervous system
39 strengthens the heart
40 improves blood flow through the body
41 helps alleviate varicose veins
42 increases maximum cardiac output because of an increase in stroke volume
43 increases contractility of the heart's ventricles
44 increases the weight of the heart
45 increases heart size
46 improves contractile function of the whole heart
47 makes calcium transport in the heart and the entire body more efficient
48 helps prevent heart disease
49 increases the level of HDL (hight density lipoprotein)
50 decreases LDLK (low-density lipoprotein)
51 decreases cholesterol
52 decreases triglycerides
53 increases total hemoglobin, which carries oxygen in the red blood cells
54 increases the blood's alkaline reserve (buffering capacity)
55 improves the body's ability to remove lactic acid
56 improves the body's ability to decrease heart rate after exercise
57 increases the number of capillaries that are open during exercise as opposed to when at rest
58 improves blood flow to the active muscles at the peak of training
59 enhances the function of the casrdiovascular system
60 enhances the function of the cardio-respiratory system
61 improves efficiency in breathing
62 increases respiratory capacity
63 improves ventilation of the alveoli for greater oxygen comsumption
64 lessens sensitivity tot he buildup of CO2
65 improves breathing, in that less ventilation is required per liter of O2 Consumption
66 improves bone metabolism
67 decreases the chances of developing osteoporosis
68 improves the development and strength of connective tissue
69 lowers your risk of death from cancer
70 improves resistance to infectious diseases
71 enhances neuromuscular relaxation
72 enables you to relax more quickly and completely
73 alleviates depression
74 improves emotional stability
75 enhances clarity of the mind
76 makes you feel good
77 increases the efficiency of your sweat glands
78 enables you to stay warmer in colder environments
79 helps you respond more effectively to heat, since sweating begins at a lower body temp
80 improves your body's overall composition
81 increases body density
82 decreases fat tissue more easily
83 helps you make your body more agile
84 increases your positive attitude about yourself and your life
85 increases the level of the hormone nor-epinephrine, which boosts the spirits
86 stimulates release of hormones that alleviate pain
87 alleviates constipation
88 increases the efficiency with which adrenalin is used, resulting in more energy
89 enables you to meet new friends and develop fulfilling relationships
90 enables you to socialize at the same time that you are getting into shape
91 helps you move past self-imposed limitations
92 gives you a greater appreciation for life because you feel better about yourself
93 enables you to enjoy all types of physical activities more
94 makes your clothes look better on you
95 makes it easier to exercise consistently because you like the way you look and feel and don't want to lose it
96 gives you a greater desire to participate 100 percent in life - to take more risks - as a result of increased confidence and self-esteem
97 improves athletic performance
98 enhances sexual performance
99 improve the whole quality of your life
100 helps you live longer and better, giving you an extra hour of life for every hour of exercise
101 is the greatest tune-up for the body
102 reduces joint discomfort
103 increases your range of motion
104 give you a feeling of control or mastery over your life and the belief they you can create any reality that you want
105 stimulates and improves concentration
106 brings color to your cheeks
107 decreases appetite when you work out for 20 minutes to an hour
108 gets your mind off irritations
109 stimulates a feeling of well-being and accomplishment
110 invigorates the body and mind
111 is a wonderful way to enjoy nature and the great outdoors
112 increases the body's awareness of itself
113 reduces or prevents boredom
114 increases your awareness of your gait
115 enables you to move from left-brain to right-brain thinking
116 can change the electrical activity in the brain from beta to alpha waves
117 increase your ability to solve problems more easily, and often effortlessly
118 gives you a clearer perspective on ideas, issues, problems, and challenges
119 releases blockages and limitations in thinking
120 affords you the opportunity to experience your fullest potential
121 reduces illness
122 helps you live longer
123 makes you feel better each and every day
124 makes you feel more alive in your spirit
125 makes people look at you and say, wow you look great
Between now and when fall starts in September, my goal is to be 15 lbs lighter from trying a new activity at least once a week, preferably outside. If I get my daughters and my friends to try them to, that will be a bonus! I totally think that in 15 weeks, I should be able to lose 15 lbs. I am hoping for more but will be happy with 15 lbs. I will then be 5 lbs away from my Weight Watchers goal and 15 lbs away from my ultimate goal! I can do this!
What are your goals for the summer?
I now leave you with a yummy recipe my Weight Watchers leader posted for us to try. I haven't given them a try yet but hope to soon! What yummy things have you tried lately?
Chocolate Zucchini Muffins
1 cup apple sauce unsweetened
2 cups Splenda
1/2 tsp salt
1 tsp vanilla
1 tsp baking powder
1 tsp baking soda
2 eggs
3 cups grated zucchini
1 1/4 cups whole wheat flour
4 tbsp cocoa
Mix dry ingredients & add to wet ingredients 1 cup at a time. Bake in a 350* oven for 18-20 min.
Yields 16 muffins @ 2 pts each.
Posted by
Diane
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