Do I need help?

Look what happened this morning when I dropped off parts at a vendor.

Oh No!  Also notice the larger size bagel sample?  I took the big one on purpose.  I wonder if there’s a self help line to call for my addiction?!  The worst part is… I’m determined to make some homemade GB Bagels. Thanks A LOT, Paneras!

As for last nights blog regarding the Tempeh, Sue is giving me a hard time because she doesn’t like the idea of her food looking like something she’s forgotten about in the fridge. Honest guys, the black is SUPPOSE to be there!  Check out the “Helpful Link”… the nutritional content of Tempeh is worth giving it a try.

This mornings workout was pretty good:  Shoulders and Abs.  See “Exercises” … “30 Minute Shoulder and Abs“.

Afternoon snack: Carrots, Celery & 1 TBS Red Pepper Hummus. In addition to that snack, I grabbed a TBS of our nut and fruit mix that we make up and keep on the kitchen counter… typically when I get home at lunch and at the end of the day I reach for a bite or two.  

Today when I got home, I was so excited to find my free T-Shirt from Women’s Running Magazine… it’s SO pink!

 

 

Ted went to put a penny or two on the new vehicle but we don’t want to give them all our money until the end of the month… after we’ve collected the little bit of interest on it that we can. Also, we don’t turn the Freestyle in until the end of Nov. so there is no point in having all those vehicles in our drive at once.  After 8 years of marriage, Ted is finally realizing how miserly I am and what a painful, oh so VEERRRY painful, ordeal it is for me.  Yes..I’m somewhat of a tightwad…skinflint…call me what you will. 

Tonight’s dinner: “Baked Tilapia with Shrimp Stuffing“… check it out on the recipe page. I’ll update it later when I have a pic….and here it is:

Have a terrific night!  … I’m going to make some bagels!

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30 Minute Shoulders and Abs

Do a shoulder exercise and immediately follow with an abdominal exercise. Work quickly but do not forfeit safety and don’t forget to drink water.

Warm up with at least 30 minutes of walking/running. Move your arms straight forward and back to warm up those shoulders. Even better, if a rowing machine is available, would be at least 15 minutes of rowing!

Using barbells and seated on a bench with a back rest for support, do 4 sets x 12 reps of the following:

• Shoulder presses (15 lb – 25 lb). Then crunches on the ball 4 x 15.
• Lateral raises (8lb – 15lb) NOTE: This is more difficult with your back support so you cannot do any swaying. Start with a lighter weight and increase with each set if possible.  Keep your arms as straight as possible but don’t lock out your elbows. Abs: Lying on the floor, do leg lifts with the ball in between your feet, your palms under the small of your back, pressed on the floor and raise the ball up and down 4 x 12. *Hold the ball firm between your feet or you’ll drop it on your nose like I did… ouch!
• Front Raises (still seated on the bench). Use 8lb to 15 lb dumbbells. Abs: Knee ups/pull ins on bench.
• Now use your cable machine, standing up, and do Reverse Flys: Use a very light weight and take the left cable in the right hand and the right cable in the left hand (cross over), keep your arms as straight as possible…if you can’t keep your arms straight, use a lighter weight setting. Pull back in a reverse fly for 4 x 12 reps.  For your abs, do straight leg lifts off the bench for 12 – 15 repetitions.

Now take your right arm, keep it straight, with your left arm hooked underneath, just beyond your elbow, and gently pull it across your chest to feel a stretch in that right shoulder. Push your shoulder down as you do this…away from your head.  Do the same with the left. 

Go for a walk or do some elliptical, more rowing….. for about 20 – 30 minutes to end a great work out.  Good Job!

*Joanne is not a fitness professional. I’m just passing along a routine that worked for me. Be careful and make sure your doctor gives you a go ahead before embarking on any fitness routine.

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