Artslim
 
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My husband, Reg, walking the dogs, :-). from a watercolour I painted of him, back when we owned, Buuninyong Gallery, before I retired to become his carer.
OK, today I have been thinking about it, and tonight I will do it. Tell myself what I used to tell other people.

At the end of the day, pat yourself on the back for what you did manage to achieve, do not beat yourself up for what you could not manage to get done, just plan your to do list for the following day and if it is still a priority, then put it back on the next day’s  to do list.

There has been no, 'train like a champion’, for me so far this week.

So there was no jogs, cardio or weights, and the scales might swear in the morning, but I have been being a good carer and not too many dementia carers attempt to become fitness champions. No that is not an excuse, I still want my goal an d know what I have to do to achieve my goal and accept this sets my goal back.  I also accept I have done the best I can do, given the 24 hours I am given each day  to work with, not every woman gets the exercise of having to follow her husband with frontal lobe, degeneration, around, lest he accidentally light a candle under a wooden shelf or put holes in her brand new slack suit L.

These little things when they are happening actually do make doing anything more than running on the spot, near impossible. I am usually too busy trying to open windows to disperse the smell of the burning paint and trying, to invisibly, mend, my ruined favorite outfit, I run out of time. The clock strikes midnight and your torn between, ‘do I get 7 to 8 hours sleep which after today I do need, or do I do that full body work out now'?

The last four days the sleep has won out, I needed it, I took it.

If we did not travel in a caravan, most of the time I would have invested in a treadmill from daily deals so I could run beside him.  He is at least content when I sit and write beside him, so that I am able to blog, for some of the evening.

No I am not complaining, just adjusting from disappointment in my lack of performance to acceptance of the situation and knowing self criticism is only going to be destructive, far better to offer myself some praise for what I have done well, move on and get back to my actions plan to goal as fast as I can..

I love my husband and I appreciate how well he became while we were on holidays and I understand the transition to home again, the change in routine has set him back slightly and I know that right now, this week, I have to be content with, incidental exercise and be flexible.  Just because the 12-week body transformation program is over 12 weeks does not mean I cannot take 13 weeks to do it in.

Lol, I hereby, grant myself carer privileges of a baker’s dozen, of 13 weeks to do my 12-week program in.

I pat myself on the back for what I have achieved in the past few days and what I will achieve in the next few and I will get back to train like a champion as soon as I can. 
 
 
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My last two days of week four in my 12 week body transformation were both rest days in that I only did incidental exercise.

I had intended to get out my iPod and do a week one C25K session, and then it was raining, so that was a good excuse not to do it.

I made the classic mistake of leaving my planned exercise until last, yesterday. Then what has so often happened in the past, did happen, I simply ran out of time, realized it was midnight, I had got as far a putting the Michelle Bridges, Seek and Destroy, Cardio Kicker, Crunch Time DVD disk into the DVD player, then tiredness set in and I said, ‘tomorrow’.

Excuses and then procrastination: These were my old bad habits and reasons not to do more than incidental exercise.

On the good score side, I did stay active all day, giving my wardrobe that great sort out and the upper part  of my split level bedroom, a great autumn, lol ‘spring clean’.

This morning I used my ‘observation and corrections’  tool that has always helped me with my weight loss and management.

Observation: I observe that if I put my, self care needs last, I push them further and further back into the day and then into the evening and end up not doing them at all.

Correction: Make a definite, unbreakable appointment with myself, to exercise and do it earlier in the day, push other things aside as this appointment is too important to me, to break.

'Just Do it Kathy'

 
 
 
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I spent most of today, doing a sort through the suitcase and bag full of too small clothing I have been collecting since I first began to seriously, downsize myself, back in 2007.

Back then I went away on my tour of Australia for 6 months, leaving as a size 22/24 and I returned to step into the size 16/18’s I left hanging in my wardrobe for when I arrived home.

The next two years, my weight loss slowed down. I had a few set backs and stopped making weight loss a priority, strength and fitness became my focus.  I had two spinal compression fractures and an iron overload condition to sort out and then I caught the Swine Flu affecting my ability to exerise for a while.

I was focussing on  weight lifting, muscle building to combat the diagnosis of osteoporosis, I had been given so my weight actually gained by a few kilo though  I dropped my size to a 12/14

This year, I have put these 12/14 clothes I now wear, in one side of the wardrobe. I will wear these over the next couple of weeks, while I am here at base camp and I have hung all the size 8/10 to small 12’s in the main part of the wardrobe as those are what I am coming home, to wear, next spring.

I have packed my bags for the caravan into:-
 
Open in four weeks time, as in fits but a little too tight right now.

Open in 8 weeks time, as in one size too tight for me now.

Open in 16 weeks time as in 2 sizes too tight for me now.

The very best of the too small clothes are those I have will have waiting for me in the wardrobe when I return. I think the rest in the middle, was a good thing in many ways, but 2010, I am completing this journey to my ideal dress size of 10/12, which is not too small, given how short I am.

Some of my existing small clothes have been kept from years back when i was this size, others have been bought at sales, some bought on Oztion auctions and some were from a couple of favourite, designer label op shops.  The gradual putting to gather of coordinate wardrobe of clothes in advance has been  a huge financial saving as I have downsized.  I have found it has paid to buy all new underwear and a couple of good jeans, fashion blouses and dresses when they were on sale, each year, to augment the inexpensive bits I have built the all new size, clothes wardrobe up with.

My reward for achiving my goal wis to head to Dvid Jones on the Boxing Day sale for some quality underwear and clothes at a reduced price. :-).

Here are some great tips I found on the web:-
How to sort and Decluttering Clothes

Related articles:-

 
 
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GOOD MORNING :-). My breakfast, rolled oats, rasberries, blue berries, air popped corn, low fat natural yogurt. Yummy.
Good morning J.

We had a safe and enjoyable drive home from the Grampians yesterday but found all my motivation to exercise, last night,  once I arrived here, had vanished, my head felt like I was still driving so I relaxed with my feet up, watched a little TV and I blogged. I was very grateful for the allowed, on the 12wbt program, on day a week off from planned exercise. Once again due to travel arrangements I made that day the Saturday and had my ‘smash it up’ days during the week.

Yesterday, I did some incidental exercise, walking around in the Grampians Gardens National Park boundary. I packed the caravan in the morning, before the drive to northern Victoria., I also did half an hours walking and carrying the dog, exercise in Bendigo. So I did manage two mini exercise sessions, I have just come to expect a lot more from myself these days and see that , hardly counts, as what I need to do to achieve my goals. ~ I want more; ~ I am prepared to give more.

Today I actually have the pleasurable task of trying to work out what clothes to pack with me for a five-month Australian tour that we will probably leave for in two weeks time. These clothes need to take me downward, through at least one clothing size and travelling in a caravan I do not want to carry excess baggage.  Next year the tor goal will have to be, be in my goal size before I leave and leave the excess clothing at home.

Now how many calories will I burn trying on a wardrobe full of clothing lol ? J? Best get started, after the five weeks away on tour, I have returned home almost a clothing size smaller so already I have some clothes that will need to be set aside to be taken in.  I find doing a wardrobe sort after a bit of weight loss, very therapeutic and motivational.

Here are a few food tips:-

 
 
Intense, brief workouts twice as effective as other regimens, experts say.
updated 12:25 p.m. ET Feb. 25, 2010 LONDON - People who complain they have no time to exercise may soon need another excuse.
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Read More :-)
 Interval training can cut exercise hours sharply

More fitness related news. :-
Hour of exercise? Yeah, right, many women say
 For women, fighting flab requires an hour a day
NY license exemption backed for yoga, martial arts
Too much exercise can lead to overuse injuries
Workout burnout? Avoid the four stages
Physical fitness linked to academic success
‘Biggest Loser’ show has big health problems
Simple test may spot concussion in athletes
Work the core! Fitness secrets of Olympic stars
 
 
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Still running walking and climbing the weight off.
Every  year when Reg and I go on tour, I pack a set of scales and every year I end up dumping those scales in a rubbish bin after about three months of them having bounced up and down along the roads and I discover they have lost the ability to  weighs inconsistent. Not the scales fault, the once I have owned were just not made for caravan use. Is there such a set?
For example the scales weighing less when I weigh wearing clothing and more when I undress, enough proof to me that the touring lifestyle makes it very hard for a set of scales to remain accurate.  I have tried sets that rang in cost from $5. through to sets that cost almost $200. and all that I have tried, have failed the bounce around in the caravan test. 

This year I have brought the Wii away with me and I do a weekly weigh in using the balance board and the Wii fit plus program.  Of course, I do not know yet if this is going to work, I am only five weeks in to the tour.

Last year when my scales broke on the tour, I said 'OK, that’s it, I will not weigh in any more I will just eat healthy and be active and leave it to my body to eventually achieve it’s ideal weight in its own time.'  So a few months later, when I arrived home and checked myself on scales in shops, I discovered I had gained a few kilos for the first time in years. That was when I acknowledged that I did need to keep an eye on the scales, not obsessively so, but to ensure I was on track to my goal of an ideal weight, for me and then maintain it.   So once more I am back doing a regular weigh in and I have got rid of that extra few kilo I had gained when I stopped weighing and am back on track, seeking my ideal weight again and this time I brought in some extra halp, I joined Michelle Bridges, 12 week body transformation and I have learned so much more than I ever knew before. 
I know enough to make it through to goal this time, this year and I am keen to continue sharing my journey, here.
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'Just Do It, Kathy’
 
 
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  Reg and I returned to our starting point on our walks of the Grampians today, so Reg could complete the steep walk down to and back from the MacKenzies Falls.
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When we arrived here just under two weeks ago, Reg stopped just short of the base of the falls and the view of the falls pool and cascade. 

Since then he has completed walks that are more difficult so we know he would succeed this time.
 
It also gave me some great exercise, I sure burn calories climbing steep steps and walking uphill.
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MacKenzies Falls

Start: MacKenzie Falls Carpark  

Time: Approx. 1 hr return

Distance: 2 km return  

Grade: Medium (Easy to Broken Falls) (elevation: 110m)

One of the most popular spots in the Grampians and Victoria's largest Waterfall. As the River is Horsham's Water supply, there is always a good flow of water over the falls. There is actually a series of waterfalls, with MacKenzie Falls being the largest.
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A gentle stroll takes you to a viewing platform overlooking Broken Falls. A recently completed track enables you to more easily descend to the base of the spectacular MacKenzie Falls, where you can enjoy the cool atmosphere.
 
A great photographic opportunity.
 
On the way down Cranages Lookout enables you to appreciate the Mackenzie River Gorge. The return walk is quite strenuous - take it easy.
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There was only one thing I have not enjoyed about the Grampians and that is the steep narrow winding roads, with numerous obstacles. Kangaroos are frequently on the road, and while the motorcycles are a common feature, whizzing past you, I actually appreciate their presence as I hope the noise of the bike ahead of me will scare the kangaroos of the road, before e I go around a corner and hit one. I wonder how a  motorcycle accident attorney, would go suing kangaroos for wandering in front of bikes the way they wander in front of cars. Do motorbikes; make sufficient, noise to warn them to get off the road?  The kangaroos sure do not seem concerned about our car and I have to give way to them every day.  I feel like I am speeding dangerously if I go over 40 kilometres an hour in these hills.  I will enjoy the open road again and feeling the conditions are better for safe driving..
 
 
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I am back from doing my fitness test of running and power walking around an oval two and half times to measure how fast I could cover the distance of 1 kilometre.  I was trying to better my best previous time of 8.9 minutes, which is not great given that I can walk 1 kilometre in ten minutes.

Anyhow, it was a warm afternoon and I had my water bottle ready to take a sip out of every time I reached the point where Reg was waiting timing me.  Now Reg quite sensibly went and stood under a tree in the shade and let Indigo out on her very long lead, so she could play.  So as I am approaching Reg after the first 400 meters, feeling my lungs will burst I was pushing so hard, knowing I would have trouble bettering my previous best, I indicate to Reg that I need a drink,, so he holds out the bottle to me, but from four meters back behind the railing. 

I should quickly, explain here, that while my husband, is well most of the time, he has frontal lobe dementia. I am officially the carer and there in the middle of my time trial he was not able to work out that I needed the water at the oval barrier. I had to slip into carer mode, 2/5ths into my timed trial and yell instructions about how it was necessary to walk over to me so I could drink the water. 

Now Indigo takes all this, as in invitation to play with mum and as i drink the water, and am about to take off again, I fins Indigo’s long extension lead has now wound itself around my lags twice. Lol J, so I untangle myself and take off again. 

Coming into the 800 mark, now at a power walk pace, (I ran out of run puff, a long way back), I start giving lots of hand signals for the water a good 50 meters in advance of needing it.  Reg understood this time and I gratefully drank and Indigo kept clear. 

I power walked the final 200 meters at the hardest pace I could do and as soon as it was over, checked my heart beat...miles too fast. I am thinking that these fitness time trials are NOT a good idea for me. Here I am refusing to think invalid anymore but I am not a spring chicken and I do need to make some allowance. I need to check that these fitness trials are safe with me and complete them within a healthy heart rate range, for me, even if that gives me lower results. I do not want to be thinking about my life insurance quotes, before doing them. I will be sensible and one I get home next week I will get a check up which I am due for anyhow and one of my questions will be, what is the, maximum safe heart rate, in a fitness trials, that is OK for me. 

The age assesed maximum heart rate for a woman is, 225 - age and this would be 162 maximum heart rate for me and I must have been pumping away at over 240 beats per minute, which might be perfectly OK, I just want to ask an expert to be sure before I push that hard again.

Reg said I came in at one second under four minutes for my 1 kilometre run/walk and I’ve deducted the time it took to untangle the dog and yell at Reg to walk several meters towards me, and so I have come up with an estimated time trial of 4.8 minutes as my time.

Earlier I did my push up test and I managed 29 push-ups in one minute where as 4 weeks ago I only managed 15. I was pleased with that. 

I just did my stretch and reach test and I got a -4.5, hugely better than the previous -14 cm.  Next time I want my stretch to exceed my toes nc comme in as a positive, not a minus, measurnment.

I have a couple of other tests to complete and I might try to repeat my time trial on Saturday morning before leaving Halls  Gap, try to do it earlier in the day when I will not need to call in for a water stop and the confusion and tangle that resulted. 
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More, about our wonderful day, yesterday, our hike up to the top of Boronia Peak.

As we walked along the preliminary easy, uphill, walking track that winds around the mountain, in gradual assent, a group of hikers, were returning in high spirits and as the last of the young men passed us, he chirpily said to us, ‘here’s a million dollars for you’, and he gave me the, one million, dollar note. The note came complete with Ned Kelly’s picture on the front and the signature of none other than lol J, Sydney Opera House, on the back. Lol J.  
 
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Well I called out as they hiked away down into the valley, they had, ‘made my day’. 
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Well Reg and I had fun speculating, what we would spend our million dollars on. Ideas like a motor home, large enough to include an art gallery and studio, a gym, luxury spa bathroom and home theater seating all came to mind, then we discounted all that and decided we were content with what we have .

I asked Reg to open the secret compartment of his wallet, which up until now has been empty.  We put the 1 million dollar note in it and I said,‘now you are wealthy and as long as we have our memories of the Grampians and the wonderful times we have had here, we will, always be wealthy.’

I thought it was a lovely fun thing for a stranger to do, and Reg said ‘ it sure beat the fake $100. notes, that we used to give away’. Lol J 
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"People rarely succeed unless they  have fun in what they are doing."
- Dale Carnegie 
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I have been having fun here in the Grampians and following the 12WBT, program.

Week 4, weigh in results are in for my 12wbt, program and I have lost 4.52% of my body weight, since the program started.
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Yesterday my size 14 black jeans, which had been very tight when I left home on out trip five weeks ago, were slipping down so I checked and sure enough, the waist needs to be taken in three inches.

I am very impressed.  I wore my jeans with a belt to hold them up today.
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I have worked very hard for this size and weight loss, mostly in week one at Tarra Valley, with a rainforest as my work out play ground and then here in the Grampians, during weeks three and four of the 12WBT.  

Week two, spent visiting family was my worst week of the program for effort and I’ve made a huge effort while here in the Grampians, even to the point of putting Indigo into a kennel for the first time in her life so I could go on bigger hikes.
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Indigo, our poodle has proved to be all the home security systems, our caravan needs at night. She let us know there were strangers around outside out caravan the other night.
 
She must think we are mean, rewarding her guard dog efforts by putting her into a day care kennels so Reg and I can have fantastic time, exploring the National Park together and building our fitness level.
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After two back to back , huge mountain climbing efforts, I have promised Reg a day off tomorrow and I will try to do my week four, fitness test, part of which is too time how long it takes me to run 1 kilometre. That is run, walk or crawl it, but to ‘just do it’.  

Running is not my best skill, shortness of breath slows me down.

I give it 'my best shot'.  I will let you know, how I go.