Archive | August, 2012

1, 2, 3. 1, 2, 3. 1, 2, 3.

28 Aug

Do you know how many times you can count to three on a 30 minute jog?  600. I know because I forgot my ear buds today so I decided to focus on my breathing.  I read you should exhale to a count of 4 and inhale to a count of 4.  Well….i couldn’t do 4.  Either because I’m not used to it or because I run so slow, but I felt like I was hyperventilating.  So I did three.  In 2, 3, out 2, 3.  I don’t know if it helped or not.

I jogged 2 miles at 12:45 pace and walked .25.  in the end I averaged a 13 minute mile

Yesterday I did the Pull up workout for the day and the Best Butt Workout, but it didn’t seem worth reporting.  I’m anxious about Saturday’s weigh in.  I don’t know if I will hit my goals for this week, although I know I’m much stronger all in just a month’s time so I can’t be too mad at it.  I already have some ideas about adjustments and goals I want for next month.

Tonight, I’m having Vegan comfort food for dinner.  BBQ Tofu and vegan mac and cheese, because sometimes…you just need a little comfort food!  Eat your heart out.

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The Plan

26 Aug

I just ate a really big dinner, forgetting it’s Sunday and I needed to run.  Hurry, modify the workout plan and pretend it was on purpose!

Monday, Wednesday, Friday: Arms (pull up workout), and legs.  I really liked the Best Booty workout, so let’s go with that:

Tuesday, Wednesday, Thursday are 2.5 mile runs

  • No stops
  • Less than 13 min/mile
  • Plus a core workout with the Workout Trainer app on my phone.

I have been slacking on tracking my food on the weekends the past 2 weeks, so my nutritional goals are to:

  • Track everything everyday of the week
  • 1300 Calories
  • Vegan
  • Prep all meals (and gym bag for that matter) the night ahead

My meals are already prepped and prepared:

  • Breakfast: Fruit, Oatmeal, Scrambled Tofu, Breakfast hash, veggie sausage, Smoothies
  • Lunch and Dinner: Black beans, lentils, Salads, BBQ Tofu, Chana Masala w/ Quinoa, Gazpacho
  • Snacks: Date Bites, Carrots, Celery, Hummus, Apple, Peanut Butter, Oranges, Nuts and seeds

Everything seems to be in order for a successful week, it’s the last week of the month before weigh in’s so hopefully everything goes as planned and I will see another month of results! Have you set your goals and make your plan for the week?

Arms Day: no longer a favorite for the record.

24 Aug

I really dig my arm workout. Although it is hard, I have muscles in my arms now!  Crazy.  Today was:

Workout C Friday
                  2×10 Shoulder Circuit
                  2×10 Band Pull Aparts
                  2×10 Wall Slides
                  2×10 Plank Push-Ups
                  3×15 Wide Grip Lat Pulldown
                  3×15 Dynamic Side Plank
                  3×15 Alternating Dumbbell Chest Press
                  3×15 Bent Over Dumbbell Row
                  3×15 Hanging Knee Raise
                  3×15 Bicep Cable Curl

Yesterday was cardio day. I ran on the treadmill:

2 miles, Incline 1.0, Average pace 12:53, no stops!

I read an interesting article claiming at a 0% incline on a treadmill can actually put you in a little bit of a downgrade, predisposing you to shin splints.  That’s a thing I get, so I bumped it up to 1%. Didn’t really notice the incline so that’s nice.  I also did a core workout with Workout Trainer app for android.  It was a pretty cool workout.  It was in intervals and included:

2 Rounds of: 

Swiss ball pull overs: 50 Sec

Swiss ball weighted crunch: 50 sec

15 sec rest

2 rounds of: 

S.B. leg lifts 40 sec

S.B. Bridges 45 sec

S.B Pass 40 sec

Rest 20 sec

There was more to the workout, this is all I accomplished.  My abs are still killing me.  Had a sneeze attack and nearly died.

 

 

Harder, Better, Faster, Stronger

22 Aug

Oh, hey.

I had a nice post all typed up last night about my run yesterday and my browser crashed, taking the post with it.  It was already 1:30am so I just gave up. But here’s yesterday’s workout:

2.6 miles, Mile 1 @5.0 (12min mile). Stopped for a bathroom break. 1 more mile @ 5.0, then finished the .6 at 4.5 (13:20 min/mile). So you mathematicians in the group can do the math on averages.

It totally slipped my mind I was supposed to be adding in core and legs this week (again, the importance of writing down goals!)

Today was arms and legs:

                 Workout B Wednesday
                  2×10 Shoulder Circuits
                  2×10 Band Pull Aparts
                  2×10 Wall Slides
                  2×10 Plank Push-Ups
                  3×15 Assisted Pull Up
                  3×15 Cable Anti-Rotation Press
                  3×15 Seated Narrow Grip Row
                  3×15 Low Wood Chop
                  3×15 Standing One Arm Cable Chest Press
                  3×15 Straight Arm Pulldown

Legs

2×20 Body squats

2×20 single leg box dips

2×0 single leg dead lifts

2×20 Leg press 100#

2×20 Abd/Add Machine 80#

I actually feel like I didn’t even work out today.  I guess I should have done a couple of extra sets or something, although at the time what I did felt like plenty.  Still can’t do pullups (this is week 4 of the “three week” program), but again, my shoulders needed a lot of work when we started this adventure.  I have come a long way, that’s for sure.  I can even make a little muscle now when I flex by biceps and triceps.  It’s cute!

Adrenaline Hangover

20 Aug

Exhibit A

So….I got an arm workout in on Sunday (that’s me in the front).  Our grand adventure was somewhat bittersweet.  See exhibit A above.  This is an example of the sweet part.  Exhibit B below is the bitter part.

Exhibit B

Camping is not my “thing”.  Camping makes everything difficult: eating, drinking, bathing, brushing your teeth, staying clean, relaxing, sitting, standing, sleeping….you get the picture.  That being said, I stuck to my diet right up until the ride home.  I gave in to peer pressure (and also my snacks got put in the trunk first) and got junk food at the gas station.  Could have been worse.  It doesn’t seem as though calorie max’s were exceeded.  My weight is the same today so that’s good. Speaking of today, here’s my workout:

Set x Reps Exercise
                  2×10 Shoulder Circuits
                  2×10 Band Pull Aparts
                  2×10 Wall Slides
                  2×10 Plank Push-Ups
                  3×15 Close Grip Front Lat Pulldown
                  3×15 Push-ups
                  3x1min Planks
                  3×15 Standing Wide Grip Cable Row
                  3×15 Bicep Curl with Shoulder Press
                  3×15 Standing Push/Pull

 

 

 

 

I also went to fresh market and got myself a sampling of vegan treats.  I will be reviewing them here in due time, along with some information about what I base my diet on and what I believe to be healthy eating habits.  We’ll see if you agree, eh?

That’s me with my mouth hanging wide open. Super cute.

If you are able to make it out to Ocoee, TN you should look up Adventures Unlimited. Ask for Travis, he was a great guide!

Grand Adventure

18 Aug

Typically I would wait to post about goals, but I’m going camping, so it was necessary to prepare ahead of time.

Camping plans:

Saturday: 2-mile morning run before we head out.

Dinner at the campfire: BBQ tofu, veggie kabobs, fire baked potato.  Alcohol will be served with this meal, there’s no way around it. Happy off day 🙂

Sunday:

  • Breakfast Smoothie
  • hike with the girls
  • S: Protein bar
  • L: Veggie wrap
  • S: Banana and PB wrap
  • White water rafting
  • D: on the town
  • Head back home

Weekend goal: Stick to the plan!

 

Goals for this week:

  • Increase distance by 10%, but focus on non-stop running for at least 2 miles straight for 3 runs
  • Add in legs workout on weight training days
  • Add in core workout on cardio days
  • 1300 calories daily
  • Vegan diet

Food for this week:

  • Breakfast: Oatmeal w/ fruit, Smoothies, Scrambled tofu w/ veggie sausage
  • Lunches: Fennel and Potato Soup, Lentil tacos, Mushroom Rissotto
  • Dinner: Chana Masala, Veggie Wraps, Salads, Pasta y Fagioli soup
  • Snacks: Vegs w/ hummus, fruit, protein shakes, Soy chips, baked sweet potato

 

Thursday and Friday

17 Aug

Oh, well hello there.  Yesterday was too much to bear, I had to collapse into a heap on my bed and sleep it off.  I know I had something specific to say about yesterday, but now that it’s today I can’t remember what it was.  Yesterday was my last run of the week, which should have been inside, but it was outside due to my coworker’s insistence that we go back to the park.  I made the two miles without stopping, but I was a good bit slower than usual:

2 miles, Average pace 13:04/mile, Average speed 4.59 mph

1262 Calories; 46g Fat; 171g Carbs, 59g Protein (spot on the goal, how did I manage that?)

Today was an arms day:

                 2×10 Shoulder Circuit
                  2×10 Band Pull Aparts
                  2×10 Wall Slides
                  2×10 Plank Push-Ups
                  3×15 Wide Grip Lat Pulldown
                  3×15 Dynamic Side Plank
                  3×15 Alternating Dumbbell Chest Press
                  3×15 Bent Over Dumbbell Row
                  3×15 Hanging Knee Raise
                  3×15 Bicep Cable Curl

I’m going camping and white water rafting this weekend so I will be prepping and posting about goals a little later.  I really wish I had something else to say, sorry this is boring!

Just Wednesday

15 Aug

Not much to report today, other than a long, busy day. I got in an arm workout and a run:

2 miles, 25 minutes, average speed 4.8mph, average pace 12:28/mile

I have just realized I misplaced the sheet I was using to track the weight used for the arm workouts (this is my 3rd week), hopefully I will find it.  I think I will continue with these workouts for another 3 weeks and see what the status of my pull up is then. I started with 170# on Assisted pull up so I have made progress, but not enough to actually do a real one.

                  2×10 Shoulder Circuits
                  2×10 Band Pull Aparts
                  2×10 Wall Slides
                  2×10 Plank Push-Ups
155#          3×15 Assisted Pull Up
20#            3×15 Cable Anti-Rotation Press
30#            3×15 Seated Narrow Grip Row
30#            3×15 Low Wood Chop
20#            3×15 Standing One Arm Cable Chest Press
12.5#         3×15 Straight Arm Pulldown

 

 

 

Tomorrow’s plan is to set the dreadmill to 12:30-12 minute mile and finish my distance that way. I tend to go up and down because I get bored, but I end up going too fast and then wanting a break. Tomorrow is a test of mental strength, stay at one pace (or at least a narrow range) the entire time.

Calories for today: 1251, Fat: 29g, Carbs: 220g, Fiber: 37g, Sugar: 84g, Protein: 42g

Comfort Zone

14 Aug


Apparently all the calories I have previously consumed were from cheese.  Now that I’m eating vegan I’m having a difficult time getting all that I’m supposed to have, but I am satisfied, not hungry at all.  Today’s loot:

Breakfast: Tofu Scramble (Tofu, spinach, onion, pepper, spices), Fruit juice (292 cal)

Snack: Fuji Apple

Lunch: Spaghetti Squash with Quinoa and Asparagas (260 cal)

Snack: Nutrisystem shake w/ almond milk, grapes, banana (273)

Dinner: Rice noodles with italian sauce and spinach (291 cal)

For a grand total of: 1116 calories

Then there’s my run for today.  Let me just say, I went a total of 2.5 miles. That’s not reflected in my workout because I kept stopping and I would pause my tracking app so the walked distance didn’t reflect in my miles.  Why did I walk?  I mentally defeated myself.  I have realized that I am very uncomfortable with being uncomfortable.  I have made a lot of progress in my workouts, but the one thing that has remained consistent is that when I’m uncomfortable, I stop.  My music wouldn’t play, I was breathing hard, my legs were sore, and I stopped.  Could I have kept going?  Of course.  But I was uncomfortable.  I need to find a way to push beyond my comfort zone.  But for now, here’s what I’m left with.

Gun Show

13 Aug

Arms Day!

First of all, let me say, the food I had today was delicious.  I highly recommend the Spicy Couscous and Soup from the last post.

I also highly recommend the Pullup workout.  I can’t believe how much my strength has increased.  Here’s what it involved for me today:

 

                  Set x Reps Exercise
                  2×10 Shoulder Circuits
                  2×10 Band Pull Aparts
                  2×10 Wall Slides
                  2×10 Plank Push-Ups
 60#           3×15 Close Grip Front Lat Pulldown
                  3×15 Push-ups
                  3x1min Planks
 18#           3×15 Standing Wide Grip Cable Row
 15#           3×15 Bicep Curl with Shoulder Press
 15#           3×15 Standing Push/Pull

My calories for today are 900, I will have to find another 400 calories, but I am full so we’ll see.