Dead Bug

June- not so greatt

Well, June was sorta a bust for me.... I think I lost the same 1 lb over and over again- like 4 times... but I am going to really focus on the positive as we move into July. So, my positive note about June is that the 1 lb I did lose put me officially at the total 30 lb mark. I'm really happy about that!

I'm also taking some of Steve's advice to make some goals for myself to keep motivated. So here are my July Goals (note the upper case G- this makes it official).

July Goals:
- run/walk 2 times per week @ umstead
- total 5 workouts per week
- increase total run/walk distance to 6 miles by end of month
- challenge myself on elliptical- increase mileage or levels beyond comfort zone

So, since I did 10 miles on the elliptical on Saturday and today I did 3 miles in 28:30, I think I'm getting my groove back:) Now I'm focused on keeping that momentum going.

help w/ charts?

anyone know an easy way to post the pic of our progress chart? Every month i spend at least 30 min trying to figure out how i did it last month- this morning i just couldn't get it done:)

Actual May Results- 4% total weight loss

Hi All,

Well the good news keeps on coming. May was a harder month for all of us I think, but we still made a good effort and were able to reach a total of 4.2% weight loss since the beginning of this year. That equates to 76 total pounds for a total of 1,789- down from our starting weight of 1,865. I am very proud of you all:)

I for one have noticed a huge change in myself- I have more energy, I am interested in more activities, I've stopped taking 1 medication and have reduced the other dosage by 1/2, my blood pressure is back into the normal range, and I am sure that when I get my yearly physical this year that my cholesterol will drop too. So, whenever I start to think that I've done enough or get complacent, I try to remember that all these benefits will just keep multiplying as I keep with it.



Keep it up!

April Results- better late than never!

Hey Guys- I didn't ever post the results for May 1 weight loss- so wanted to catch up w/ that... As of the beginning of May, we have lost 70.5 lbs! So, that's about 3.8% of our total weight we've lost. And we are under 1,800 lbs now... So, good on ya guys and keep it up!!!!!

Awesome Update- Akron Marathon Relay

Good news on the Akron Marathon front.. We have 5 'willing' volunteers now to form the 'gilmore relay team'. This is super exciting because I certainly never expected to see the Gilmore name on a 'bib' in any race- except a tractor pull maybe... Or, one of those running events where you run a mile- eat a dozen donuts- and then run another mile. Congratulations to our newly formed team.

Violet Gilmore
Ken Byers- Gilmore
Youngin Choi-Gilmore
Charlene Gilmore
Troy Gilmore

Personal Trainer Advice

I took advantage of a free personal trainer session this week.. Here is the workout routine she provided....

Tips:

1. Engaging your core- pull belly button back to spine
2. Stretching back- pull down and back while engaging core
3. Breathing- exhale on exertion, inhale on 'easy' part
4. Repetitions- in general, reps for increasing strength (not bulking)should be at lighter weight for 2 sets of 12-15. Weight should be heavy enough to be tired after second set.

Stretching:
1) Hamstrings: lie on back, use strap on ball of left foot and pull left leg up as far as possible- pushing out.. Keep right leg straight as possible and keep lower back flat on floor. Hold stretch for 5 secs,then push leg out and pull back again- slightly farther, etc. Repeat3-4x on each leg.
2) Hips: lie flat on back and draw knees up til feet flat on floor.Cross left ankle onto right knee. Use strap to then pull right leg towards chest. Hold for 5 sec. Push down on left knee to really engage hips stretch. Repeat 3-4x on each leg.
3) Door/Corner stretch: find corner (preferable) and place hands around head height and about 2-3 ft out on either side of the corner. Lean forward w/ 'steel rod' in your spine- stretches pecs and opens chest.Tilt head forward as far as possible for extra stretch. Then drop hands down on wall about a foot (maybe shoulder height) and repeat lean forward and hold. Then drop hands again to below elbow level and repeat. Do each hand position 2-3 times and hold for 10 secs each. Do these everyday- morning and night.

Core:

1. Dead bug: lie on flat on back on floor and raise legs w/ knees bent so that shins are parallel to the floor. Engage core and keep lower back in contact w/ floor- don't arch up. Then take 5 lb weight in each hand and raise arms straight up from shoulders so that all four limbs are raised from floor (like a dead bug). Alternately, raise right arm above head while stretching out left leg into straight position (still elevated). Repeat on opposite side, alternating. Complete two sets of10.

Back:

1. Stability Ball: lay in face down position w/ stomach centered on ball.Arms should be shoulder width apart w/ hands spread on floor and feet should be planted w/ upper ball of the foot and toes on floor.Alternately lift left arm out straight and right leg out straight (don't overextend- not necessary) then lower and repeat on opposite side.Remember to exhale on lift and inhale on drop. Keep core engaged-feedback can be placing foam 1/2 roll on back to keep it level. Don't rock torso back and forth as alternating. Complete 2 sets of 20 (10lifts each side).
2. Low Row: use machine in big room. Keep knees bent, engage core by sitting w/ stomach in and chest up- don't lift shoulders. Pull weight straight back to chest and pull shoulders down and back. Don't extend too far back and keep core engaged. Complete 2 sets of 12.
3. Delts: reverse fly- use delt machine near rowing machine (by windows).Sit facing machine and can wrap legs around post. Grasp handles w/palms down and push out slightly until elbows are just bent. Then exhale as pulling back until arms are at 90 degree angle to shoulders.Keep core engaged, shoulders down and back, and neck loose. Complete 2sets of 10.

Legs:

1. Stability Ball Squat: position ball at lower back against wall. Lean back on ball and keep chest upright and straight. Position legs shoulder width apart and in front of legs (so that knees don't go over toes went legs are bent). Roll down on ball until thighs are parallel to floor. Drive the 'push' in legs thru heel - NOT toes. Do not let knees bend over toes. Hold for a few seconds and then roll back up by straightening legs. To keep hands busy during exercise (and keep from cheating by using arms to push up), do curl w/ 5 lb barbell at lowest point of squat- before rolling back up. Remember to exhale on rolling up, inhale on rolling down. Complete 2 sets of 10.

Arms:

1. Triceps pulls: Use double rope attachment and stand w/ feet shoulder width. Grasp one rope in each hand and pull down to chest level.Keeping elbows level, pull down w/ hands until below waist. At end of pull, stretch pull further by extending wrists to the side. Slowly allow weight to pull back up - keeping forearms parallel w/ floor. Don't lock knees. Complete 2 sets of 12.

Throwing down the Gauntlet!

In late September, John and Julie Mitchell and my DH (Dear Husband) will be running the Akron Marathon. Since I am actually enjoying my workouts lately, I decided it would be worthwhile to have a goal to work towards. I checked out the site and I think that the 5 person relay would be a worthy foe... So, who is in with me?

So far, Troy, Mara and Ken have expressed interest (I might be stretching a little there). Maybe Amberly or Violet/George would want one of the 3 mile segments????? If we can't get 5 peeps, Steve's friend- Kim who runs the 100 Miler at Umstead would be happy to help.

http://www.akronmarathon.org/home.aspx

There are goodies to be had (for free) and the route itself looks pretty cool- on the Towpath and even through Stan Hywett Gardens (Mara- i'll arm wrestle you for that leg:)). Incidentally, there is a Kid's Run too that Lora and Ian might be interested in- registration is free.

Check it out, Ya'all. Let me know what you think.. I think we'd want to confirm registration for the relay in the next couple of months because there is a limit to the number of relay teams.

Exercise Goal #2- DONE

holy moly.... I met my goal to do 6 miles in 60 min today... then I did another 3.25 miles... Total: 9.25 miles on the elliptical. Nuts- I never imagined I could do something like that.. Now, I'll just have to see if i can walk tomorrow. Though- things are boding well because Steve and I walked the dogs this afternoon (after the workout) and I did some gardening.

April Progress Report- Keep it up!

For me, the hardest part of any effort to improve my health is to sustain it longer than a couple of weeks or even months. I am really proud of all of us for keeping at this for 3 full months now. I think that is about the time that is needed to really change habits. And we are doing it:)

In March, we lost a total of 17.5 lbs. With the 33 we lost in Jan and the 8 in Feb, that puts us at a grand total of 58.5 lbs lost in three months. I call that pretty darn good. Our combined weight is now: 1,805.5 (down from 1,864)- which means that we are going to break into 1,700 this month. Pretty cool.

One other thing I'd like to add to this month's post is a challenge for us all. I've been watching the show, The Biggest Loser, for some inspiration. The show sponsors (with General Mills) a program called the Pound for Pound Challenge. You can read more about it on this link (http://www.pfpchallenge.com/), but basically, for every pound you've lost from January-end of April, they will donate a pound of food to a local food bank.

I think this is a fantastic motivating tool for us this month. You have to sign in individually and pledge (use the 1/1/09 date as a start) and then at the end of this month, you'll have to post your actual weight loss.

Here is our tracking chart: