خوب بهتر دیدم فارسی بنویسم که بتونم با جزییات همه چیز رو بگم. داستا ن رو که حتما همه می دونید که با ثبت نام انار توی نیمه ماراتن و تشویقش برای دویدن منظم من هم تحریک شدم و شروع کردم به دویدن منظم و بعدش هم ثبت نام کردم برای دو نیمه ماراتن. برنامه دویدن هم رواینجا گذاشتم.البته دو هفته اخر اصلا نرسیدم تمرین کنم و فقط چهار روز مونده به مسابقه واسه اینکه ببینم می تونم اصلا بدوم دوساعت رو با سرعت متوسط خودم که 11 دقیقه.مایل هست دویدم. رکورد مسابقه ام از این هم بهتر شد که خیلی اش مال جو مسابقه بود که آدم تا حد اخر توانش رو تلاش می کرد راستش من خیلی چیزها از این مسابقه و از جمع گروهمون یاد گرفتم. اولینش اینکه چیزی به اسم نتونستن وجود نداره. وقتی کسی رو می بینم که می گه نمی تونه بدوه یاد 6 ماه پیش خودم می افتم که دویدن سه مایل برام مصیبت بود ولی وقتی تمرین می کردم و تمرینهام طبق برنامه بود پیشرفت تدریجی خودم رو میدیدم و این انگیزه می شد برای تمرین بیشتر. مسیر لذت بخشی بود . انگار که از مرز نتونستن بگذری. و اینقدر تمرینش کنی که برات درونی بشه دومی اینکه جسارت داشته باشی و خودت رو بذاری در معرض آزمایش. انار قبلا توی درسهایی که از ماراتن گرفته بود بهش اشاره کرده بود. خیلی آدمها توانایی دویدن توی ماراتن رو دارند همونطور که دیروز من دیدم یک پیرمرد 80 ساله شرکت کرده بود اما تعدا د کمی هستن که خودشون رو آزمایش می کنند و این ریسک رو می کنن . من جرات خطر کردن توی خیلی زمینه ها رو دارم اما پس زمینه ذهنم همیشه این بود که آمادگی بدنیم خوب نیست و این باعث می شد که اصلا فکر اینکه امتحان کنم رو هم به خودم راه ندم . من این جسارت رو از انار یاد گرفتم گروه خیلی خوبی داریم. اینکه تا حالا دو نفر از این گروه مسابقه نیمه ماراتن شرکت کردند و به زودی یک ماراتنی هم خواهیم داشت نشوندهنده کارکرد عالی و مثبت جمعمونه مهم دید خودمون هم هست که از این گروه و از این نظم هفتگی که انار خیلی خوب تونسته حفظش کنه استفاده کنیم. هر هفته از خودمون بپرسیم برای رسیدن به هدفمون چی کار کردیم.خودمون رو درگیر رسیدن به نتیجه در سریعترین زمان ممکن نکنیم چون باعث میشه لذتهای طول مسیر رو ازدست بدیم و تهش هم از یک هدف خوب فقط فشار عصبیش برامون بمونه. .
It is long way from being overweight to getting a medal in Half marathon, but I did it with the motivation that I got from anar and the group , she is managing .Thanks to all of them. I add my picture after half marathon run.
I am down 1.9lbs. last week was kind of tough, I was trying to stick to my running program and I did it, I had my period and so it took more energy than usual to exercise and diet, but now its all over with good result and I am thinking it is worth it. Last night I was craving for some unhealthy stuff so I decided not to eat dinner and instead I ate a slice of cheesecake and half chocolate bar. Although I made cheese cake myself with light cream cheese,I count 300 cal for it.The recipe is easy just 5 min. I usually make for hubby, he loves it. Ok better I write it for you.
250 gr cream cheese(light) whipping cream 1 cup but you can add as much as you like , 2 bars semi sweet chocolate. sugar 2 tsp
first soften cream cheese and then add whipping cream and melted chocolate and mix for a couple of minutes. then spread on a plate and leave in freezer for about 2:30 hrs. You can put Oreo cookies in cup cake papers(?) and pure the cheesecake on it, so you will have cup cheesecake.
So delicious and I think it doesn't have more than 170cal for slice, I calculate(90cal 3tsp cream cheese, 40cal 4tsp whipping cream,40 cal 1/4 chocolate =170cal)
Thank you all for your comments and support. I really appreciate your support in my down times. I am feeling better now, talk to hubby and figure out some ways to cut some of my work at home . today I did 6 miles running for first time :)(so happy ), after run I was looking at mirror I was scary pale, I drank power drink( drinks for intense exercise which compensate for mineral loss trough sweat , it has just 150cal for a big bottle.) then I realized I haven't eaten red meat for two weeks, I don't like red meat much and I just replace it with fish and turkey.Although I get my vitamin pill every day,it seems not enough for iron . So tonight I am going to make stake for dinner .
Ok, these days , or better to say these last couple months I just think about what to eat, how to burn fat , how to exercise. It is taking so much energy, I can not focus on my work , study or even have some fun. Weekends I should shop for healthy food, and make some foods for week so I don't have to dine out and keep myself on program.I wanna read a book before sleep but I am so tired and sore because of day work out, so I just go to sleep early. How long I can live like this, how long I should put so much mental and physical energy on my work out, eating habits and all these stuff .
After daily exercise, runnig, jogging or even walking for long time , or any other exercise stretch the muscles, here is a good site which shows some warm up and cool down stretches. stretching is as important as exercises.
First days of dieting and excercising is really cool, you see the results fast, but after some time even with strictly following diet, the weight might not change. It was happening for me afew weeks ago, in that time I was doing cardio twice a week and flexibility one time and strength two times a week. then I realized if I wanna loose weight, I need to increase cardio, I increased cardio 3 times a week(monday and friday aerobic step class for 45min,and wednesdays runnig for 45min) again I felt I am not getting results, partially because I got bored with the class and I didn't challenge myself. I read in one blog that I don't remember her name, but she had lost 70lbs . her exercise plan was 70mins every day cardio, it was really huge for me, but I got some idea and increase my cardio to half an hour every day and strength half an hour every tuesdays and thursdays. I see that it is showing some results. I know it can not be my lifestyle, but I was exercising before 3 times a week at least (but not challenging) and I was thinking if I don't challenge myself I am not going to see the results and then like last unsuccessful attempts I am going to be disappointed and give up.So the wohle thing, I want to remind you and myself is your exercise should always be challenging to succeed.In addition to patience ,we need strength to challenge ourself to loose this weight.
OHHHHHHH how easy we got these extera weight, I even don't remeber when I steped up to 140lbs.
Ok, I did a little research about how much we need sodium for a day, 1000-3000mg/day is essential for every body, and I think it really depends on your age and activity, if you do excersice everyday you need more to compensate for sodium loss.but another thing is when you eat lots of sodium it prevents the body to repel water and it causes that your weight shows more . actually it is in addition to other harms it has like increasing blood pressure and ... .
This is what happened for me last week, thank's to bubble butt to pointed out fro me, last week I was eating all the week
low fat ham and tuna and other canned stuff I was noticing that I am bloating and when I weigh myself I saw gaining weight.
So be aware of your intake soduim during the day, and try to cut down salt on your food as much as you can. Today I didn't add salt to my baked potato and I am eating it with low fat souer cream which is more delicious by the way.
I wanna loose weight, my hubby wanna gain weight, with same diet and food how it can be possible.
yes that's my problem, last week in grocery shopping we deceided to do our food shopping seprately, we end up buying lots of tuna, he bought oily one and me watery, :) I think tuna is just the food that have both effects with lots of proteins.
last night he was eating two can of tuna with lots of chips and me half tuna with broccoli.
I am working an studing so I really do not have time to cook everynight, (I know that's the nag for all the working wives but it is true!!), So I cook a liitle bit at weekend , but seprating our food just makes my work extera, because he can not cook,
Oh my god, it is damn complicated, it is better we eat tuna every night.
. last week was kind of tough, I was trying to stick to my running program and I did it
, I had my period and so it took more energy than usual to exercise and diet, but now its all over with good result and I am thinking it is worth it. Last night I was craving for some unhealthy stuff so I decided not to eat dinner and instead I ate a slice of cheesecake and half chocolate bar
. Although I made cheese cake myself with light cream cheese,I count 300 cal for it.The recipe is easy just 5 min. I usually make for hubby, he loves it. Ok better I write it for you.