the weight loss papers

Just thought I’d share my workout plan with you. This is basically what I do weekly for exercise and activity.

The plan is to workout 6 days per week - Monday thru Saturday - with 3 days targeting upper body and 3 days targeting lower body. Each day, I do both strength training and cardio type workouts. And I try to workout first thing in the morning (between 6 and 7 a.m.) as it actually helps raise your metabolism for the entire day, allowing you to burn *more* calories!

Sample Week Schedule -

• Monday - Wednesday - Friday

• Upper body - butterfly, lateral pull-down, bench press
• Cardio - walking 3 miles (1.5 am/ 1.5 pm)
• Stretching exercises or stability ball

• Tuesday - Thursday - Saturday

• Lower body - leg press, leg raise
• Cardio - walking 3 miles (1.5 am/ 1.5 pm) and Gazelle for 20 minutes
• Stretching exercises or stability ball

And that’s it! I change the exercises every week or two to target different muscles and keep from getting bored. This also helps get over those plateaus.

~ Annie

For past few weeks I’ve had a very bad sinus infection and haven’t felt much like doing anything. The medicines I tried didn’t help relieve the pressure, congestion or pain I’d been feeling. And if you know me, you know I don’t take commercial medicine unless it’s absolutely necessary.

I have not done well sticking to my daily plan as a result of feeling poorly. Nothing tasted good. I was nauseous from the gunk going down the back of my throat and I just plain didn’t feeling like eating much. The good news is that I did manage to still eat more healthy foods when I did eat and take my daily vitamins.

Though not quite normal, I am finally feeling a lot better. Which is nice and I’m very happy about because I was thinking of resorting to seeing a doctor. And because it’s supposed to be somewhat sunny this weekend. The weather is finally getting a bit warmer and I’d like to spend some time outside.

My intention is to get back on my plan. Although I’ve done fairly well eating good foods, I haven’t stuck to my 5 mini meal plan nor done much exercising (besides walking) since I got sick. That will change here as I continue to feel better and better. By Monday, I should be back on track.

I really think my plan is working too. My clothes continue to fit differently and in fact, I think I’m going to have to buy some new pants soon! That, or a belt.

Bottom line - you CAN find ways to eat healthy even when you don’t feel well. In fact, it’s MORE important than at any other time that you do eat good food when you’re sick. Since getting plenty of vitamins is essential for your body, it’s a good idea to eat the foods that will help replenish your body and help you get well.

Eat right, get plenty of rest, drink as much liquids as you can, take some supplements like Vitamin C and Zinc and you will be on the road to wellness.

~ Annie