My Back put me in Time-Out!

I should be starting Week 5 of P90X this week but, instead I am lying in bed right now with an ice pack on my lower back.  Remember my back yelling at me last week?  This week is told me to sit down and shut up!  I visited the chiropractor yesterday and he told me I have a pinched nerve.  Ugh!?  Really, doesn't my back know I am in the middle of an exercise program?  Doesn't it know that I have children I have to pick up?  My back obviously didn't get the message but, it is sending me one loud and clear, "You need to take better care of me!" 

I thought I was taking good care of my back, I have been strengthening my back muscles, my core, losing weight, I guess I still have some weak spots.  I was warned though.  My lower back was really tight a few weeks ago.  I tried stretching it but, not as much as I should have.  I think what sealed the deal with my back was doing tuck jumps during Fire 60.  I knew I probably shouldn't have been doing them but, my pride got in the way and I did it away.  Guess what?  I can't do anything now until this heals.  The moral of this story is to listen to your body.  There are times you should push your body and times you shouldn't.  There is good pain and bad pain. I knew the difference but, did it anyway. 

So, what am I going to do for now and I heal?  I was thinking about eating Ben & Jerry's but, I need to do better by myself.  What I have started doing is going through a great book called "Push" by Chalene Johnson.  She happens to be the creator of Beachbody's Turbo Jam, Chalene Extreme and my favorite, TurboFire!  This book is about health and fitness but, it is more than that.  This book is about how to set your priorities and goals your life.  This book teaches you how to make your goals become a reality without sacrificing the priorities in your life, such as family, yourself, etc.  I am only on day 2 and I look forward to seeing how this helps me.  I need some focus in my life, sometimes I feel like I am on a runway train! 

I will tell you one very important goal I have right now:  My back be healed and in the process not undo all the work that I have done to get me to this point!  Have you taken a look lately at the priorities in your life? 

Why Stretching is Important

I am in week 4 of P90X.  Week 4 is Recovery week where you get a break from weight lifting and focus more on core and cardio.  I have done none of that this week.  My lower back has always given me problems since high school and sometimes it acts up.  I don't know if it was from exercising our picking up my kids the wrong way or a combination of both but my back has been SCREAMING!  It has been saying to me, "you are not doing ANYTHING this week unless you want to cause yourself serious problems"  Sigh.  Instead of doing nothing this week, I have been doing Stretch X.  It is a whole hour of stretching every inch of your body and it feels so good.  I have been doing that instead and I think that has been helping to loosen up my back.  Honestly, I should be doing that every week.  I have never been a flexible person and I always under emphasize the importance of stretching. 

Stretching helps you in all aspects of life.  Here are a few reasons why you should stretch:

1.  It Improves Muscle Development

If you're doing a workout with the hope of building muscle then stretching is very important as it enables you to move through the full range of movement. This will also give you longer, leaner muscles.

2.  It Increases Range of Motion

Not only does stretching increase the range of motion for someone lifting weights while they're doing it, it also helps to increase range of motion and flexibility in general. For example, want to get higher kicks, be more flexible.  Your hamstrings especially have a tendency to be very tight, so the more you stretch them, the better!

3.  It Reduces Injury

Stretching reduces the chance of injury by gradually elongating the muscle. If you're more flexible then that will mean that you don't pull or tear a muscle if you are to slip or trip as your body is capable of reaching that position. In the short term it also helps to limber up the muscle and tendon and thereby prevent a pulled muscle or tendon.

4.  It Warms You Up

Stretching can be used as a way to warm up the muscles and it will encourage the flow of blood. This then provides the muscles with an oxygen supply as well as nutrients in order to help them to keep going.  You should never stretch cold muscles though.  Do some jumping jacks or jog in place to get the blood flowing before stretching.

It Improve Posture
Stretching can also help you to improve your posture and particularly stretching the back. It may also be useful for alleviating pain.  Plus, when you stand up tall, it makes you look leaner, which isn't so bad ;-)

When I do stretch more often, I do have less injuries and feel better in general.  Careful though, don't over stretch to a point where you cause yourself pain.  Stretching should be a gentle pulling of the muscles.  If you overextend your muscles, you can cause injury. 

Don't forget to breath either. Exhale when you are actively stretching the muscle and you will get a deeper, longer stretch!

Now, I just have to listen to my own advice! 

Also, here is a short video with some different stretches to get you going!

Are You Addicted to Sugar?

If  you are like me, you love sugar! It doesn't matter in what form it comes, you want it.  Donuts, cookies, muffins, chocolate, ice cream, coffee creamer, straight up, you want it.  I know my sugar addiction must have started at an early age.  There was always some sort of sweets around the house and when I would visit my grandparents they always had some sort of boxed or homemade treat waiting for me and I loved it. 
When my friends and I used to go out to diners when I was in high school, I would literally eat sugar packets (I know that sounds gross to some of you but, I bet not all of you).  Sugar has always been there for me.  If I feel down or mad or happy, it is ALWAYS the right occasion to have some sort of sugar-filled delight. 
The question I have been asking myself recently is, "at what cost?"  I have been reading a lot lately that you can be addicted to sugar, that sugar addiction can be as powerful as an addiction to alcohol  or narcotics...what?!?!  When I first read this, I was like, "yeah, right".  I can quit anytime...or can I?  Case in point, there were cookies in the kitchen today at work and they were my favorite, chocolate chip.  This was a perfect time to test my theory that I could quit at anytime.  Any guesses what I did?  Well, 5 cookies later...I guess I can't quit at any time.  So, what do I do, how do I break this physical/mental/emotional tie to sugar.  Well, first here is a list of five symptoms of possibly being addicted to sugar I found at http://technorati.com/lifestyle/article/five-symptoms-that-youre-addicted-to/:

1. You Crave Sugar Despite Being Full

If you are generally well nourished and have just finished a fulfilling meal, and still find yourself craving sugar, then that is a clear sign of something unnatural.

2. You Feel Guilty Afterwards, But Do it Again Soon

It is common to get a guilty conscience after an unplanned "cheat meal". If this happens to you, but you still find yourself doing it again soon, then you may have a problem.

3. You Have Tried to Quit Multiple Times

Perhaps you've realized that all the sugar you're eating may be hindering your weight loss efforts. Now you try to quit eating sugar, but still find yourself reaching for a treat several days later. Perhaps this has happened repeatedly and you're constantly angry at yourself for the lack of willpower.

4. You Make up Excuses About Why You Should Cheat

The way a craving feels is like your brain is arguing with itself, trying to sell you some excuse as to why it would be a good idea to indulge, despite having made a decision not to.

5. You Can't Quit Despite Physical Problems

Perhaps you've got bad breath, acne or your teeth are getting damaged. You may even be severely overweight and diabetic. You know these serious physical problems are caused by your unhealthy lifestyle and still you just can not quit, no matter what.

After I read this list I realized that I could answer yes to all 5.  Ugh! The one that got me the most is the fact that I have been trying to lose weight but, when it came down to it, I couldn't give up sugar for more than 3 days without going back to it.  So what is a girl or guy to do to quit this habit that sabotages or health and or efforts at weight loss?

1.  You need to be committed.  Just like with anything, if you are not committed to something, you will not succeed.
 
2.  Write down all the reasons why you want to quit sugar, i.e. health, weight loss, energy, etc.  Go back to that list when you are especially feeling tempted.

3.  Find something to fill that "sugar void".  We use sugar as a reward in so many situations.  Instead of "rewarding" yourself with a cookie or ice cream, do something good for yourself.  Take a walk, get a mani/pedi, read, find something to do that isn't food related!

4.  You need to quit for at least 3 weeks.  You can't quit for a couple of days and then think that you can have "just a little bite".  That, "little bite" will snowball into days or weeks of eating sugar on a daily basis.  3 weeks should give your body time to adjust to not having sugar and after that 3 weeks, you will feel so much better, you won't want to go back. 

5.  If you are able, do something like The Ultimate Reset, this will restore your body and help you get rid of unhealthy cravings.  There is so many other benefits as well, you can lose weight and have more energy and who couldn't use more energy!

6. Drink plenty of water!!!  That can't be emphasized more!

7.  Eat protein at every meal; it is digested more slowly than simple carbohydrates and will leave you feeling fuller for a longer period of time. You will therefore be more likely to resist the urge to eat dessert every night after dinner.

8. If you are considering having that donut, walk away for 15 minutes and drink some water.  In 15 minutes your craving should subside.

I know that this sounds like a lot.  If you take it one day at a time (sometimes, one minute at a time) you can do this and reap the benefits!

I am starting a nutrition challenge on facebook next week. The challenge will last for 6 weeks.  One of the requirements is kicking the sugar habit.  Will you join me?  Email me at aclow75@gmail.com and lets do this together!

If I Can Do It, So Can You!

Week 3 of P90X is coming to a close.  I have Friday and Saturday left before recovery week starts.  I wish I could say I have been eating well this week but, I have made a few questionable choices.  It is amazing how one bad meal, leads to another, and another, and another.  I am not happy with myself right now.  I want to say that I am not "beating  myself" up over it but, that is not true.  That not so small voice in my head is saying "why bother, you aren't going to lose any weight anyway".  Be quiet!!!  That voice is so annoying but, it does hold one point.  I am not going to lose weight if I don't combine my hard work exercising with eating right.  When I say eating right, I mean not going back for more birthday cake at 10 at night.  I am eating better but, I still struggle with going to food to "comfort" me.  I am still learning how to overcome the cravings that I do have.  BUT I CAN DO THIS, even if I don't feel like it can happen, it will, it has to. 

WE CAN ALL DO THIS.  Despite the voices that tell me I can't, I have continued to move forward.  Let me tell you, it is not easy, especially when you are doing Ab Ripper X and you have kids running around you or asking you questions.  It is very hard to answer questions and stay focused on trying to get through Ab Ripper!  The only time of day that I can work out is when all 5 kids are awake.  I know it sounds crazy to even attempt but, if I want to do it, this is when it needs to get done.  For the most part the kids will leave me alone but, when it starts to go downhill, it goes downhill fast! 

On the positive side, my kids are being exposed to Mark and I taking better care of ourselves. When I was a kid, I never had that exposure.  In fact, I was always the kids lagging behind in the back while we had to run around the football field in gym class.  Exercise and me where never friends.  The best part for me is when they exercise with us.  It makes all the other distractions worthwhile.

I tell you this because I want you to believe you can do it.  No matter what your schedule is like, how many kids you have, whatever other "excuse" you may have, if you want to get take better care of yourself, so you can enjoy your life more fully, you will find away to do it.  There are days when I just feel like I don't have the energy to get through it but, somehow I do.  Does get go smoothly all the time, no.  Sometimes it is so bumpy I am surprised I get anything out of it at all.  What I get out of it is the confidence and power to do it again tomorrow.  I show myself that I can work through obstacles to achieve my goals.  Am I to all my goals yet?  No.  That is ok.  Fitness, like anything in life is a journey.  Sometimes the journey is smooth and sometimes you hit big potholes!  We just need to climb out of those holes and keep going. 

So let's keep going together, shall we?  If you want to go on this journey with me, contact me at aclow75@gmail.com. 

I am putting together a nutrition challenge group on facebook that I would love to have you aboard for. 

In this group we will list daily how we are eating and what kind of exercise we are doing. 

I also ask that in this group that you drink Shakeology once a day.  If you are not familiar with it, it is an AMAZING drink made my Beachbody.  It is a meal replacement drink that tastes to good to be healthy!  Check out the link above and it will give you all info you need about it.  It will really help in curbing your cravings and help to lose weight.

I will be getting the group read on FB to start this challenge on July 29th.  The challenge will last for 6 weeks.  Let's see what you can accomplish!

As Tony Horton would say from P90X, "Do your best and forget the rest"!

Boy Mom Bloghop Welcome!

Hello Moms of Terrors...oh I mean, sweet boys :-)  I came across this on someones blog and this sounded like fun!  I am the mom of 1 girl and 4 boys.  My kids range in age from 9 yrs to almost 3 years old! 

Here is the rundown of the boys:

Daniel is my oldest son and he is 7 years old.  He is wild and crazy but he has the biggest heart.  He loves his momma :-)  He is also a very good big brother to his 3 little brothers!  He is always hugging someone, sometimes to rough but, love hurts sometimes ;-)

Up next are the twins, Michael and Matthew.  They are 4 1/2 years old.  They are amazing because they both have cerebral palsy and beat the odds everyday!  They were born at 32 weeks and spent 7 weeks in the NICU.  When they were 2 we found out that they had cerebral palsy.  Please check out my previous blogs about them. They are beautiful, wonderful and our families inspiration!

Last but not least, is Christopher.  He will turn 3 in September.  He is a ball of energy.  He is such a big help to his big brothers.  Sometimes I think I have triplets because Christopher, Michael and Matthew get into all kinds of mischief.  He is a very independent little boy but, will still sit with me and snuggle.  He is my baby!

The games these boys love to play is anything that has to do with Star Wars or Superheros. They are always dressing up as Batman, Robin, Spiderman, Superman...  They also love to look at books, do puzzles and color/draw. 

As for me, I work part-time out of the home and I am also an Independent Beachbody Coach.  Beachbody has changed my life in enabling me to exercise at home and make extra money from home.  I am committed to being healthy so I can be stronger mentally, emotionally and physically to take care of my family.  The kids love to exercise with me so I feel that I am teaching them good habits at an early age.  If you are interested in learning more about Beachbody (they are the makers of P90X), please contact me.  I know I could help you reach your fitness goals!  Right now my husband & I are doing P90X together and are having a great time getting fit together.

Thanks for visiting my blog, I hope you stay awhile!

 



Week 3 of P90X begins!

Today I start Week 3 of P90X.  I feel like I am starting to see some results.  My stomach looks flatter (all that Ab Ripper X) and my chest muscles feel tighter ( I can use all the lift I can get ;-) ) 

Unfortunately, I have been SO TIRED.  Ever since last mid-last week I have been dragging tail.  The only thing I can think of is I am not fueling my body enough.  The nutrition plan says I should be eating around 2400 calories.  What!?  I don't know how I could eat all those calories so, I haven't been.  I think I am starting to pay the price for that.  These workouts are SERIOUS. You are pushing your body hard and if you don't give your body what it needs, it starts to not work.  Carbs is what gives your body energy and if you are not eating enough of them (good carbs; like whole grains, brown rice, potatoes, etc) you will run out of steam.  This week I am going to add some more healthy carbs to my diet to see if that helps with my energy levels. 

Sleep is also important.  Never underestimate the power of sleep!  I have also been going to bed late between 10:30 pm and 12:00 am.  That is late for me.  My day starts around 6:30 am so, not going to bed till 11 or almost midnight is bad.  Sleep is when your body repairs itself  and I know my body needs repairing and a massage too but I digress...

I am also cutting out coffee this week and most especially the yummy creamers.  I am going to try green tea instead and see how that goes. To tell the truth, the caffeine in coffee doesn't seem to help me wake up, it just tastes good with the fancy creamers I put in there.

Here's to Week 3 of P90X!  Next week is Recovery Week!

Days 10 & 11 Down

I am on Day 11 of P90X and it is going well so far.  I have lost 2 lbs since I started.  I won't take measurements again to Day 30.  I have been eating pretty well for a change and not doing a lot of late night snacking (that always gets me

Last night was a little rough for me.  I was super tired and the only time I could exercise was after 7:30 pm and I was not interested.  I did Cardio X and I felt like it was the first time I had ever exercised.  I was all uncoordinated, stiff and sore.  It wasn't pretty but, I did it.  It doesn't have to be pretty, you just have to do it.  Toward the end my littlest son, Christopher was holding my hand :-)

On another note, I wanted to talk briefly about McDonalds (or any fast food place).  It used to be that if I used to eat a lot of fast food (at least 2-3 times a week).  I could never stop and get the kids food without getting something for myself.  That has been changing for me in the last few months.  I am finding I can stop now and not get anything for myself  or even "snack" off the kids food.  I know the fast food isn't the best for them but, we do get it from time to time for them.  I will get it for the twins after therapy as a treat for all their hard work.  They love cheeseburgers!  At first I thought I was "missing out" because I couldn't have any. Now, it is different.  I feel like I am doing something good for myself and I am not missing out on the 1000 calorie meals! 

Healthy living is a process and journey.  I used to think it was some destination I was going to reach.  I am seeing better now that healthy eating, like life,  is a process and you never reach a point and say, "ok I'm done, I can stay here."  You can't be stagnate in life, you are either moving forward or going backward.  Let's make the steps forward more than the steps back!

Dedication to my Grandma, Violet Jaworski June 1, 1926 - June 25, 2012

I have been wanting to write about my grandmother's death for the past 2 weeks since her passing.  I have had so many ideas and memories swimming around in my head, I wasn't sure how to put "pen to paper" or "fingers to keyboard".  I have finally decided to just go with it and see where it takes me.

It is hard for me to believe that my grandma, Violet or as she always signed her cards, "Grandma J" has passed from this life to the next.  I know I feel this way because I have not seen her in 7 years and I haven't seen her much at all in the past 15.  I live in Florida and she lived in New Jersey and as my own family grew, it was very difficult for me to travel to see her.  That doesn't change that she is gone and I won't see her again on this side of heaven.

Grandpa, Grandma and me (1977)

Her and my grandfather have made an indelible mark on my heart and in my life.  As a child, I spent many days and weekends with both of them.  We did everything from play cards (which my grandpa always won), eat, talk, walk around Passaic, NJ going to various bakeries and delis, eat some more, visit family, laugh and once again eat.  In a Polish household, there is a lot of good eating going on :-)  My grandparents lived in an apartment building and I used to "go downstairs" and play Bingo with all the old folk.  I tell you, I felt more comfortable around adults, especially older people then I did kids my age!

  My grandma was always sweet, loving, kind and there for me.  She would carry the biggest purse/bag around and I think she did have everything in there but the kitchen sink!  You wanted some candy, it was in there, a hat b/c it was cold, it was in there, scratch off lottery tickets, they were in there too.  She always had exactly what I wanted. 

She was always there for all of us.  My grandpa was 15 years her senior and as he got older and was confined to a wheelchair, my grandma was ever by his side helping him to and fro and doing so much for him.  What was even more amazing was my grandma was barely 5 feet and he was over 6 feet.  She was strong, little lady in more ways than one!

Daniel with his Great-Grandma (2005)

When I was a teenager, my mother, my grandma and I (and usually a friend) would go down the Jersey Shore.  Those will always be fun and good memories.  My grandpa died when I was 16 and not long after that, I left for college in Florida.  My grandma flew on her first plane ever, with my mom, to come and see me.  She always wrote me letters, sent me money to go out to eat and we talked on the phone.  After college, I stayed in Florida, got married and started a family of my own so, traveling was never in my picture with so many little ones.  We did get to go visit her in 2005 when my oldest 2 children were 2 years and 6 months at the time.  That is the one and only time she ever got to see her great-grandchildren.  That will always break my heart that she never got to enjoy her 5 "great-grands" as she would call them.  I know she is enjoying watching them from heaven. 

Over the past 2 weeks I have really thought about her and her life and the time she grew up in.  She was the child of Hungarian and Polish immigrants.  She lived in a time where woman didn't drive, in fact, I don't think she ever drove in her whole life.  She always lived in the city so there was no need for cars.  Transportation was a bus or your own 2 feet.  She lived through World War II.  She saw her sons go off to war during Vietnam.  She always loved and was there for her 6 grandchildren. 

She was worried and concerned as to where this country was heading.  I remember having a conversation with her years ago and she was worried about where are country was headed and concerned for me and her great-grands.  I can certainty see why she felt that way. 

There is so much more I can say about her but, words just don't do.  This picture below, is how I will always remember them.  They always made me feel so loved and special.  I will always carry that with me.   My grandma was one of a kind and she is terribly missed.  I know she and my grandpa are smiling down at us from heaven and I look forward to the day that I can be with them again.

I love you.

"I Will Remember You" by Amy Grant came out around the time my Grandpa died and everytime I hear it, I think of him and now my Grandma.

Sweaty, Stinky and Loving it!

I know, that is not what you expect a woman to say, "I am sweaty, stinky and loving it".  In this situation, it is true.  I am really enjoying the feeling of accomplishing a workout.  It may not look pretty, or smell pretty but the end result is. 

Today was Kenpo X and my husband and I brought it!  It really is a fun workout and the hour really flies by!  It felt great when I was done and I was able to get some stress out with all the punching and kicking :-)  I was also really happy because my chocolate Shakeology and Results & Recovery came in the mail today.  So, I fueled with Shakeology and had an awesome workout!  Even my older kids punched and kicked with us.  You know what they say, "the family that exercises together stays together". 



http://www.stargazers.org/



On a completely different note, we talk the kids to the planetarium this morning.  It was the first time we had ever taken them there.  They really enjoyed and so did Mark and I.   The kids are looking forward to tonight to go outside and see the "real" stars :-)  We even got to look through a telescope at the sun today and that was  WAY COOL ( I know, I am geek but, that is ok)! 

Here's to a day filled with sweat & stars!

Listen to Tony!

Well, so much for posting everyday.  It being the 4th yesterday, I enjoyed time with family and friends but did manage to get my workout in the morning. 

On Day 2 was Plyo X.  Plyo has a lot of jumping and is a great cardio workout.  I had done it before and for the most part, liked it.  I had to do it after 7:30 at night which is a hard time of night for me to be motivated to jump :-\  We put the DVD on and pressed play!  It was going fairly well but, I was getting very tired at the end and my heart rate was elevated.  When it was time to stretch, Tony specifically said that if your heart rate was still high, don't put your head down and stretch.  I looked at my pulse, it was at 135 bpm, it was high for being about to stretch but, I thought I would be fine. WRONG!  I started feeling really nauseous and after a few minutes I had to sit down.  I felt awful!  I knew then, that I had bonked, hit a wall, whatever you want to call it.  I felt like s#*!  My dear husband proceeded to go make some Results & Recovery for me but, we didn't have enough :-(  So he made a no sugar gatorade type drink that we got from a whole foods place in town.  That helped some but, I was still feeling bad so he got me an italian ice (only 100 calories) and the sugar I needed to start feel better.  I went to bed and woke up the next morning feeling fine.

The moral of the story is: Listen to Tony, he knows what he is talking about! 

Day 3 was much better.  It was Shoulders, Arms & Ab Ripper X.  Mark and I exercised before heading out for the day.  It was nice to get a workout in early.  Ab Ripper X is getting better.  I can last longer doing each of the sets (there are 25 in a set).  Are they pretty or perfect, no but I am doing it!

The diet has been not too bad.  I only had one small piece of cake yesterday at a Independence Day gathering.  I have been trying hard not to eat late at night.  That, I am convinced helps in losing weight.  I especially don't eat carbs late.

Thanks for sharing this journey with me!

Day 1 Down of P90X

Despite feeling very tired and sluggish yesterday, I did Day 1 of P90X which includes 2 workouts:  Chest & Back and Ab Ripper X.  Mark and worked out while the twins were in therapy.  The other 3 were about playing and did jump in a few times and did some push-ups.  Christopher also tried feeding me while I was lifting weights.  He is so cute and he did not want to take NO for an answer.  He finally relented and walked away :-) 

I felt good about what I did yesterday.  I ate well, had salmon and broccoli for dinner and no late snacking!  I was pretty tired and was ready for bed by 9pm.  All in all a good day.

Today will be more of a challenge.  It is a long day for us in my house so we won't be able to work out until after 7pm :-\  I am usually so tired by 7/8 pm but, it will help that Mark and I are doing it together!  Bring it!

Mark and I are Going to "Bring It" Together!

My husband, Mark decided a few weeks back to give P90X a try again.  We had both started it last year but, for various reasons (i.e. we quit) we stopped doing it.  I was in my 3rd week of Brazilian Butt Lift and Mark had asked me if I wanted to do P90X with him.  At first, I wasn't sure because after coming off of doing a very high cardio, fast moving program like Turbo Fire, P90X seemed like it would be "too slow".  After thinking about it I decided to do because it would be great for the two of us to do it together.  Last year when we did it, we stuck with the workouts but strayed often on the diet.  This time I want us to put diet and exercise together and see what happens!


I did start working out with him on Friday and did Legs and Back.  Even Christopher was getting in on it: 

So, starting today I am going to blog my experience of doing P90X with my husband and everything that goes along with that.  For instance, I am going to workout today with him when I get home from work and let me tell you, right now I want to just go home and sleep!  I am so tired today.  I have eaten well so far today except, for some cake I had with my co-workers BUT I am tracking my calories using www.fitnesspal.com and I will make sure I don't go over my 1800 calorie limit. 

I really want this to work this time.  My 37th birthday is at the end of August and I want to look at the scale and not see the same numbers I have been seeing for the last few years, I want them to be lower!  I believe I will have much more energy to if I weighed less. I need all th energy I can get to keep up with my family and life.  So keep me accountable!