this week has been terrible. feeling like a fat pig. this is really my fault for not planning my meals better and managing my time. it seems like the week flew past me and was filled with research meetings, tbi waiver meetings and just a general feeling of blah. i definitely have to push through that mental hurdle. how does one do that? personally, i don't know. but i have seen a pattern that helps:
-regular sleep
-keeping up with my vitamins
-planning meals on the weekend
today i bought a microwave which really, i have missed. this way i can freeze meals this weekend and pop them in when i want something good. as i said previously, having the car will be a great improvement. today i went to walmart and parked faaaaarrr in the back and raced my friend inside (i won!) if u have someone go with you, try parking further away and make a game out of it (always be safe when in parking lots) pick a car of a certain color and walk/run/push/whatever fast to it. and keep going til you have reached the store front. also try to do short bursts of speed when you're going to and from classes or around your place of work (if possible). keeping meal prep short is also very key. when in doubt do salads.
canoeing starts in two weeks and i want to get in some decent shape in order to not pass out on the first day ha!
10 June 2010
02 June 2010
Falling Off the Wagon
So, I haven't been posting and I have been having a tough time keeping on track with exercise due to health issues. But it's a new day!
Everyone slacks off sometimes so the key is not to beat yourself up for it. I really am going to vamp it up because summer is the time where it is easiest to go out and be active. SportsNet, which is a not for profit organization here that brings sports to the disabled, has some outrigger canoe fitness classes that are to die for! usually they are one hour, or more, of hard, fast paced canoeing set on the wonderful Gennessee River. The fitness class meets twice a week. Here is a pic I took many years ago of my friend Sue as we were loading in:
This was towards the end of summer so it was a bit cold but it was so much fun! Try to see if there are similar organizations around you so you can have an opportunity to share experiences with other disabled folk and get outside.
Also, there are a lot of backyard barbecues to be had this summer, which can be a pit fall for those of us who are watching what we eat. So here's what I do:
-avoid any salads that are mayo based
-eat fruit salads (not the stuff in the pudding or jello)
-ramp up the regular salads on my plate
-stick to eating chicken. if ribs are available, then i will eat just two but make sure to fill up on salad
-stick to oil and vinegar based dressings rather than the creamy ones
So, here's to new goals and new outlooks and I hope you try along with me!
Everyone slacks off sometimes so the key is not to beat yourself up for it. I really am going to vamp it up because summer is the time where it is easiest to go out and be active. SportsNet, which is a not for profit organization here that brings sports to the disabled, has some outrigger canoe fitness classes that are to die for! usually they are one hour, or more, of hard, fast paced canoeing set on the wonderful Gennessee River. The fitness class meets twice a week. Here is a pic I took many years ago of my friend Sue as we were loading in:
This was towards the end of summer so it was a bit cold but it was so much fun! Try to see if there are similar organizations around you so you can have an opportunity to share experiences with other disabled folk and get outside.Also, there are a lot of backyard barbecues to be had this summer, which can be a pit fall for those of us who are watching what we eat. So here's what I do:
-avoid any salads that are mayo based
-eat fruit salads (not the stuff in the pudding or jello)
-ramp up the regular salads on my plate
-stick to eating chicken. if ribs are available, then i will eat just two but make sure to fill up on salad
-stick to oil and vinegar based dressings rather than the creamy ones
So, here's to new goals and new outlooks and I hope you try along with me!
11 March 2010
Walk A Mile In My Shoes
So this week begins the new spring quarter and already two days out of the week, I have a class that is about 1/3 of a mile away. With my 5lb backpack I try to use this as an opportunity to get some real hardcore exercise in. Firstly I'm now using a sling backpack or "camel hump" back pack as that seems to shift the weight of the bags from the back of the chair (making it more tippy) to me. I am finding that this really helps.
Exercise Tip: If you're out pushing your chair for errands, try weighting the backpack down with books or cans. This can help add some resistance and make you work a little harder. Think of the football players who run in short bursts while pulling a weighted bag.
Exercise Tip 2: If you're on a straight place, try going as fast as you can in 30 - 60 second bursts and then go your normal speed for 2 minutes and then do the bursts again, until you reach your destination. We do this for canoeing and it really does give a great workout. I do this along the "Quarter Mile" (Thus named because the fraternitites and sororities used to put quarters along the sides to raise monies for charities. It actually is around 1/3 of a mile) and it's a fun game to play. Also do this for any ramps you may encounter and see how fast you can get to the top (without injuring yourself, of course)
Today is one of my "light" days. I don't have the far away class so I will do the "Everybody Can Exercise Cardio Challenge" tonight. I'm also going to have cake (yay keikii!!) with a friend tonight so I'll go vegetarian to keep down on the calories and fat (and only eat half the cake slice) . Moderation is the key to my success! It also helps that the weather is sunny but man I was feeling the effects of the long "walk" this week last night!
Recipe of the Day:
Gimp's 10 minute Chicken Spaghetti (serves 4 - 6)
Ingredients:
pot of H2O for pasta
Bertolli Plus Pasta
~1tblsp olive oil
1lb ground chicken (or turkey if you want)
1tblsp McCormick's Montreal Steak Seasoning
1tblsp garlic powder
salt and pepper to taste
red pepper flakes to taste (optional)
1 jar Wegmans Roasted Garlic Tomato Sauce (or whatever brand you like if you are unfortunate to have a Wegmans near you :P)
Instructions:
Put the water on to boil with a lid on it (this makes the water boil faster) on med-high. Once water is at a rolling boil add a pinch of salt and the pasta.
Add the oil to a regular pan (you can use nonstick but I noticed they dont brown chicken as well as I like) that is set to medium heat. Add chicken and raise the temp to about med-high (you need to keep an eye on this) and add the seasoning to the raw side. Mix the chicken well and try to break it up as it cooks to get tiny chunks. Once meat is cooked through, turn off the heat and add the sauce. By this time, the pasta should be done. Drain it, put it on your plate with a bit of sauce and om nom nom time commences!
Alrighty, time to fly to class!
Exercise Tip: If you're out pushing your chair for errands, try weighting the backpack down with books or cans. This can help add some resistance and make you work a little harder. Think of the football players who run in short bursts while pulling a weighted bag.
Exercise Tip 2: If you're on a straight place, try going as fast as you can in 30 - 60 second bursts and then go your normal speed for 2 minutes and then do the bursts again, until you reach your destination. We do this for canoeing and it really does give a great workout. I do this along the "Quarter Mile" (Thus named because the fraternitites and sororities used to put quarters along the sides to raise monies for charities. It actually is around 1/3 of a mile) and it's a fun game to play. Also do this for any ramps you may encounter and see how fast you can get to the top (without injuring yourself, of course)
Today is one of my "light" days. I don't have the far away class so I will do the "Everybody Can Exercise Cardio Challenge" tonight. I'm also going to have cake (yay keikii!!) with a friend tonight so I'll go vegetarian to keep down on the calories and fat (and only eat half the cake slice) . Moderation is the key to my success! It also helps that the weather is sunny but man I was feeling the effects of the long "walk" this week last night!
Recipe of the Day:
Gimp's 10 minute Chicken Spaghetti (serves 4 - 6)
Ingredients:
pot of H2O for pasta
Bertolli Plus Pasta
~1tblsp olive oil
1lb ground chicken (or turkey if you want)
1tblsp McCormick's Montreal Steak Seasoning
1tblsp garlic powder
salt and pepper to taste
red pepper flakes to taste (optional)
1 jar Wegmans Roasted Garlic Tomato Sauce (or whatever brand you like if you are unfortunate to have a Wegmans near you :P)
Instructions:
Put the water on to boil with a lid on it (this makes the water boil faster) on med-high. Once water is at a rolling boil add a pinch of salt and the pasta.
Add the oil to a regular pan (you can use nonstick but I noticed they dont brown chicken as well as I like) that is set to medium heat. Add chicken and raise the temp to about med-high (you need to keep an eye on this) and add the seasoning to the raw side. Mix the chicken well and try to break it up as it cooks to get tiny chunks. Once meat is cooked through, turn off the heat and add the sauce. By this time, the pasta should be done. Drain it, put it on your plate with a bit of sauce and om nom nom time commences!
Alrighty, time to fly to class!
10 March 2010
And So It Begins...
So the title is self explanatory but just in case, I'll give a lil' intro. I'm a 26 year incomplete
quadriplegic (C5-8, T2&3) with a Traumatic Brain Injury and I am a student at a really awesome university(it's totally geeky and I love it). I've been paralyzed for 25 years this coming May. I'm 4'9" and weigh in at about 128 lbs. My goal is lose another 28 lbs by the end of next year.
Tis a tough journey and I know many of your are going through the same, so I created this blog to be as a guide and a place to get weight loss tips, nummy recipes, reviews on exercise tapes and
where to get them and So.Much.More!! (always wanted to say that)
My journey started last year. I had suffered from chronic back pain since I was 19 years old and I had just recently lived through a nearly fatal bone infection. I wanted to make a change. But how the heck was I supposed to do it?
Searching the internets was depressing. There was plenty out there if you can walk to get tips on exercise and diet, but the rules change when you are constantly tired and/or disabled. The amount of calories you burn change when you can't move the larger muscle groups, or just
dont have access to a gym or can't really get out of your house. Then I remembered something from my childhood. Don't know where I saw it but I remembered a woman in a wheelchair who had an exercise tape. After much grokking I recalled the video being "Everybody Can Exercise" and I found it brand new on Ebay but also you can find it here at Amazon.
I also bought the toning and strengthening video as a companion. I also decided to use
my wheelchair to go to and from classes instead of using the shuttle or the disabled on campus. I also switched two meals to Lean Cuisines. In six months I lost 10lbs!!
Some added benefits to the weight loss were:
-less fatigue
-significant decrease in back pain (I was taking about 40mg of oxycontin/oxycodone per day and now I am taking NOTHING :)
-my thighs don't rub as badly against my wheels
-I fit into smaller size pants
-transfers are easier
-it isn't as much of a strain on my friends to lift/carry me up stairs
to their houses
Now is the hard part and I know I need to switch up my routine. I purchased the Wii and tried the EA Sports: Active and am combining that with my spring quarter schedule which requires abou 2/3 - 1/2 mile back and forth between classes.
So, that's my intro! Here's to hoping I get
into some better shape and get summer ready cuz I really want to go
hiking this summer with friends o_O and... not feel like I will pass
out in the wheelchair.
quadriplegic (C5-8, T2&3) with a Traumatic Brain Injury and I am a student at a really awesome university(it's totally geeky and I love it). I've been paralyzed for 25 years this coming May. I'm 4'9" and weigh in at about 128 lbs. My goal is lose another 28 lbs by the end of next year.
Tis a tough journey and I know many of your are going through the same, so I created this blog to be as a guide and a place to get weight loss tips, nummy recipes, reviews on exercise tapes and
where to get them and So.Much.More!! (always wanted to say that)
My journey started last year. I had suffered from chronic back pain since I was 19 years old and I had just recently lived through a nearly fatal bone infection. I wanted to make a change. But how the heck was I supposed to do it?
Searching the internets was depressing. There was plenty out there if you can walk to get tips on exercise and diet, but the rules change when you are constantly tired and/or disabled. The amount of calories you burn change when you can't move the larger muscle groups, or just
dont have access to a gym or can't really get out of your house. Then I remembered something from my childhood. Don't know where I saw it but I remembered a woman in a wheelchair who had an exercise tape. After much grokking I recalled the video being "Everybody Can Exercise" and I found it brand new on Ebay but also you can find it here at Amazon.
I also bought the toning and strengthening video as a companion. I also decided to use
my wheelchair to go to and from classes instead of using the shuttle or the disabled on campus. I also switched two meals to Lean Cuisines. In six months I lost 10lbs!!
Some added benefits to the weight loss were:
-less fatigue
-significant decrease in back pain (I was taking about 40mg of oxycontin/oxycodone per day and now I am taking NOTHING :)
-my thighs don't rub as badly against my wheels
-I fit into smaller size pants
-transfers are easier
-it isn't as much of a strain on my friends to lift/carry me up stairs
to their houses
Now is the hard part and I know I need to switch up my routine. I purchased the Wii and tried the EA Sports: Active and am combining that with my spring quarter schedule which requires abou 2/3 - 1/2 mile back and forth between classes.
So, that's my intro! Here's to hoping I get
into some better shape and get summer ready cuz I really want to go
hiking this summer with friends o_O and... not feel like I will pass
out in the wheelchair.
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