An interesting post today from WebMD regarding blood pressure.  An Italian study has found evidence that relaxing to soothing music and breathing slowly can lower blood pressure.  The average drop in the diastolic number (the second one) was four points, a significant decrease.

I found the article especially interesting as high blood pressure runs in my family.  That’s part of the reason, other than vanity, that I took to exercising and losing weight.  Knowing one’s history and not trying to prevent a similar end is foolish, especially when so much information is available.

This study focuses on a key part of my life philosophy, part of which I gleaned from my dad.  My dad was a firm believer in not using the word, "can’t".   Mind over matter, that kind of thing.  To take it one step further, if one can bring oneself to a place of peace and relaxation then one can exercise control over one’s heart rate.  I believe that.  The human body has an infinite capacity to surprise.

Relax to Music, Ease Blood Pressure

While exercise is beneficial, there are some exercises that pose risks that outweigh any benefit.  A list of five such exercises comes from SparkPeople.  Funny thing is I can say that I was guilty of every single ones of these exercises, and what’s more, the machines detailed as being risky exercises were all part of the circuit at my local SnapFitness.  Maybe I’m not so sorry I dropped the club after all.

The lat pulldown behind the head was how I was taught to use that machine years ago.  I thought it actually felt good.  Goes to show, I guess.  The other machines, the seated leg extension and inner/outer thigh machine, all seemed like good exercises.  I do remember feeling sore after using them, but figured that’s the price to pay.  The thigh machine though, seemed especially risky.  Straining an abductor or adductor muscle is sure to take you on the sidelines for awhile.

All said, there’s a lot going for gentle, more focused workouts like yoga and Pilates.  Time to hit the mat.

I did okay this week.  Managed to get some walks in, and I did exercise.  That was good.  I must admit that I was a bit sore the first time I worked out.  Yikes, but it was a good kind of sore. 

I also made some good choices food-wise.  I opted against the burger and fries despite how yummy they looked.  I’m very conscious of what I’m eating.  Having kept a food journal for awhile has helped me be aware of calorie counts of common things like a tablespoon of oil, a pat of butter.  I can guestimate the calories before I eat.

I’ve started wearing my pedometer again.  I was very faithful about that for awhile, but stopped.  Very enlightening.  I’ll tally over 8,000 steps on a typical day at work.  Reaching my goal of 10,000+ steps is no problem then.  It’s my days off, when I’m stuck in front of the computer that are my trouble spot.  I just have to get in the habit of pulling myself away no matter how into something I happen to be.

My goals this week are to track my steps and see where I can improve.  I also want to be sure and get my three workouts in this week.  Wish me luck!

Having recovered from last week’s work disaster, I’m now on the road to recapturing my own success.  To keep my motivation high, I’m going to post my goals for the week each Sunday.  Saying them out loud, I figure, will help them stick.  So here goes.

Sunday, I plan to weigh lift, following my routine emphasizing legs.

Monday, I work and I know I’ll be there 10 hours.  I’ll probably give myself a pass, but I will try and get a lunch time walk in.

Tuesday, weightlifting, following my abs/total body workout.

Wednesday, to mix it up, I’ll try my new Maintenance Yoga For Weight Loss DVD.  I just love these DVDs by Suzanne Deason.  The Amazon reviews compliment the peaceful setting.  This should be a good workout.

Thursday-Friday, two 10 hour days in a row.  Definitely a pass.

Saturday, my weightlifting routine, emphasizing my legs.

Wish me luck!

What these two weeks have been–and it wasn’t even my disaster.  I assumed the role of network administrator at work a few months back, recognizing a need for dedicated administration.  The disaster I predicted happened.  My whole life for the time it was down until it recovered revolved around a server.  Funny, there was an article recently, which unfortunately I haven’t located, that talks of how stress keeps people from exercising.  With all of this going on, I haven’t exercised, written, blogged, nor painted.  Not much in the way of any creative outlet.  There’s something about computers and data that puts me into a mother bear mode.  I was going to see the office through this disaster no matter how tired I was.

So yes, I do have a life outside of writing, albeit one that is as far removed from the creative process as can possible be.  Oh, wait.  Don’t they say on the WordPress home page that code is poetry?  In a way it is, but code has rules that can’t be broken.   All this talk of disaster has me in the mindset now to avoid my own.

Back ups.  Back ups are vital.  The business recovered because it had a back up.  For my part, I set up regular back ups on all of my blogs and website.  WordPress has a great back up plug-in to not only allow scheduled back ups, but recoveries as well.  I actually had to use that recently when I changed providers from GoDaddy to HostGator.  The change went smoothly, but I did email support quite a bit with issues along the way.  Anyway, so back up.

I utilize both a remote back up via my hosting provider and a back up on a flash drive.  Something about the added insurance of "something in hand" is quite comforting.  I’ve also put together a folder on my hard drive of necessary plug-ins.  I use several, so having to reinstall WP without my suite of tools would hamper me.  Again, back up.

I checked in with the office on Monday and all was well.  Now I can get back to my creative outlets.