My exercise count  –

Yesterday’s effort was nothing to shout about.  Am I disappointed? Yes but comforted myself rest is needed to get back into rhythm over the weekend!

Woke up 5. 30 am … no staircase climbing, legs tired but arms were strong. So relaxation exercise came handy –  stretching, some sit-ups, tried deep breathing (in through nose and out through mouth) – 7 min x 76 steps.   Dumdbells (5 kg on each hand)  – ‘weightlifting’ at moderate level (121 steps x 20 mins), finished with 2 minutes of plank.   Evening – did gardening for 20 mins…didn’t rain all day. Plants had sombre look!

My produce – Vegan today.  Had lunch with 2 veggie servings (chick-peas + potatoes mixed with carrots).  Dinner was light – loved steamed broccoli with tofu plus Chinese cabbage with lots of garlic!

Prayer, meditation

Started this early morning – did try to lift the head but kept falling back on the pillow.  Then remembered the daily affirmations of Louise Hay (one of my favorite motivational guru from America). Brought head to ‘stand-still’ focused on breathing. Liked the motion of breathing in slowly through mouth and out through nose.

I traveled a lot yesterday but was committed to 10,000 steps!

When I arrived in my hotel at 11 at night I realized I did not bring my sneakers but I could not let Stephanie, my companion, down so I sucked it up and finished in my work shoes!

10,000 steps baby!

For today my 10,000 steps will be completed with blisters!

Sorry for the delay in writing. I took last week to go white water rafting with my son in the Grand Canyon. It was amazing! As you can imagine, no signal.

First of all, I want to thank all the people that took the time to make the really fun and inspiring videos that asked to be my Travel Companion. It was tough to make a choice. Stephanie, an FA in the Houston area, is my partner and she is keeping me in shape … no easy task! In typical FA form, she is supportive, competitive, and is carrying more freight than me. For the first year, we are going to give team KT a run for their money.

I have been really watching my caloric intake and veggies. In the canyon I did not get my 5 portions. The good news is that I hit the trails and pounded the water. The last couple of days I have been catching up and have eaten healthy but I really dropped in my steps. I had never tracked my steps before. I have found it very useful reminder to get up from meetings and move. I will get better!

The net of my activities is that I am down 3 pounds. I need to drop 10 more. I hope your personal journeys are on their way.

Be well

JR

Yo Partners in the Quest for a Healthier Life,

I don’t know exactly where I left off.  Tuesday was a normal day, started with a workout (only 22 minutes on the bike, plus about 11 minutes of PT and strength stuff).  Meetings all day, on compliance, on recruiting, on some operating issues, a good 75 minute meeting with Javier, etc.  Met with an investment banker from New York for an update on the financial markets.

I had my morning produce of dry non-frosted shredded wheat.  1 serving!  Then 2 servings of veggies for lunch, cauliflower and asparagus .. plus my usual bowl of strawberries.  With salmon as the main event.

The good news about the evening was I left work a bit early, at 7 pm, and met my mom at Cirque du Soleil, a distinctive traveling troupe of gymnasts and acrobats that string together a bit of a show in an old fashioned circus tent.   My mom is wheelchair bound, so my sister picked her up.  I took her home after, which is a bit of a production, so I did not get home until about 11 pm.  No veggies in the house!  So I ate 6 wisconsin all-beef hot dogs instead.  Can I count pickle as a serving, it is a vegetable and I had 2 of them.  Anyway between that and a little work I did not get to bed until 12:45 am.

This was not optimal, as I had to get up at 5:30 am to get a workout in, because I had an early doctor appointment.  Yikes.  Plus I had to pack because I was flying to California late in the day.  I did 22 minutes on the bike and only 6 minutes of stretching.

Lunch today was once again 3 servings of produce, broccolini and zucchini, the servings weren’t teeny (that’s a rhyme!).  In addition on the plane I just got off of I had 1.5 servings of fruit, yay for me.  This puts me in a good spot, because I have a restaurant dinner tonight with a doctor group, and therefore cannot count on getting great veggies with dinner.   After dinner I have to take a 2 hour additional flight to get up to the Northwest for a big doctor meeting tomorrow.

I don’t think I will be getting my quiet time today.  The weight was once again 196.4, so I withstood the onslaught of Wisconsin hot dogs without permanent damage.

I have to run now.  I hope you all achieved your goals today!   KT

Yo !

Quick note, I am racing between meetings.

196.4 this morning.  Not exactly on track.

22 minutes of medium intensity lifecycle, followed by 15 minutes of strength and PT stuff.

3 produce servings at lunch.

And I just got to spend 70 minutes discussing The DaVita Way, our Mission and Values, with about 140 of our casa teammates.  Was great fun and got my spiritual adrenaline going.  I messed up and spoke for 65 minutes, instead of stopping at 50 and taking questions – I am out of practice, it is embarrassing to make a mistake like that!  Oh well, life’s rich pageant.

I hope you are having a strong MTM kind of day.  The other 2600 of us are cheering for you, feel the power of our collective!  Uma I hope you are having a great  day in Malaysia.

One for All, KT

My progress report today

My exercise count –

Contented despite hectic day!

Morning – climbed staircase 20 steps – 6 reps (no break) – step counts (273 x 5 mins), then did some arm and shoulders exercise for about 10 minutes.

Head to the gym in the evening. My 2 gym buddies abandoned me eleventh hour. They got stuck at work.  How I wish I stayed back too but my teammates acted like an alarm clock. Someone asked…are you exercising tonight?  See picture at the gym.

Did bicycling (vigorous) – steps count 303 steps x 15 min + cross trainer (moderate)  – steps count 242 x 25 mins

My produce –  fell short of the target. Skipped lunch but manage 2 veggie servings i.e lotus roots steamed with carrots and indian dhall curry with chapatti (indian wheat bread) for dinner.

Had 6 – 8 pieces of black grapes but didn’t realise I went above the Tour Bus ( 6- 8 glasses of water) target today – enjoyed my favorite drink (see daily tonic pic).

Usually level stored at 1800 ml…today sipped down to 600 ml topped that effort with 1 mineral bottle @ 500 ml at the gym.  Great!

10 minutes silence –  did that close to 11.30 pm but now cannot sleep close to 1 am L. Will read the newspaper on bed…that will do the trick!

I must admit it is getting tougher as days go by…

Regards,

Uma

Today I wore a indian long blouse and Loshi, LuAnn’s secretary told me I was looking ‘thinner’  ….Gee! this MTM is working magic !

Hope I don’t run out of steam so soon.  So resting well today ‘coz I have got some activities planned over weekend but got to watch diet.

Usually weekend will enjoy ‘food paradise’.

10^th June 2015, Wed

1. My exercise count – squats of 34 steps in 1 rep (17 each back & forth) – did 5 reps. Walked home stairs – 20 steps @ 5 reps for 10 – 15 minutes. Had to pause to catch breathe. Day ended with weak legs but had to push – guess nerves got loosen up!

1. My produce count – had 4 veggie servings – 1 for breakfast; 2 half-boiled eggs and steamed tomato & 2 tablespoons of baked beans.  Lunch was poor – 2 slices of sunflower bread rubbed with extra virgin oil. Dinner was a bit meaty – light sauced chicken, steamed cauliflower & tomatoes,  2 tablespoons of rice & 1 piece of Jackfruit

1. Woke-up at 6 am and sat quietly at the altar for 10 minutes.  Initially felt a little sleepy but focused on breathing and it felt better.  Thought of doing it again in the night before bed, but dozed off.

Today I was ecstatic…thrilled to be chosen Kent’s MTM partner, congratulatory emails kept pouring. I should celebrate … went into day-dreaming mode. Felt nice for a while

Strange as it may sound but while I was driving to work on that day, I was thinking about losing 5 kg in a month ….is this doable, where do I find the motivation? KT’s email was the answer!

Considering I had a terrible nerve pull behind my thigh last week…days of excruciating pain followed through each day despite few jabs & felt a little scared on the thought of ‘torturing’ my thighs but hey, I told myself….isn’t this the right ‘tonic’ to begin somewhere and somehow!

• My exercise count – Burnt 340 calories – 30 minutes of walking on treadmill at 5.0 mph Sounds like a beginner but heartbeat at regular 136 – 140 throughout session was comforting

• My produce – Usually am vegan (without eggs) on Tuesdays, Thursdays and Fridays. So had 3 veggie servings. No lunch (had cornflakes with fresh milk) for breakfast. Had dinner early – Steamed broccoli with beansprouts; indian dhall (lentils curry) with wheat bread (capati); and mushroom soup.  Ended with 2 slices of honey dew. I felt heavy!

Manage to find 10 minutes before bed – tough to get the mind going blank. So lit a candle and gave it a good stareJ …then decided to blew it off and remain in dark room with eyes shut for 10 minutes. Focus on breathing and let thoughts passed …

Legs getting tired …suspect this was coming but the desire to begin a good morning workout made it felt all worthwhile.

1)      My exercise count –

Morning

Jumped rope for 10  minutes ( 303 steps) plus 15 minutes of shoulder workout using dumbbells (triceps & biceps) ended with female push-ups exercise (we call it light-weight). Completed with 2 plank exercises – 1 minute each.

Evening had a fantastic workout

‘Walked’ at 6.3 mph on treadmill for 40 minutes considering my leg tiredness past 3 days. Straight after workout, left to join group of friends to do temple volunteering – scrubbing, washing and mopping usually last for an hour!  Do this twice a week but shorter duration every Monday – ½ hour.

2)      My produce count retained at 4 veggie servings since I was observe vegan. Beetroot soup with smashed tomatoes, steamed broccoli, light-soya sauced kai-lan vege plus chapatti and closed with 1 avocado. But a little regret taking dinner at 10.30 pm after returning from temple!   Just couldn’t put-up with the stomach growling…

3)      Manage to find 10 minutes quietness …thoughts of over-stretched for the day kept haunting but kept telling mind to let go began. Focused on breathing!

Will take some rest today!

Regards,

Uma