Archive | September, 2012

October, Week 1 Plan

30 Sep

After thinking on it for 24 hours, I do want to get up at 6 for a little wake me up workout.  Also I want to start working more with free weights in the gym.

6am Everyday 30 Day Shred Workouts….cause why not? (did the first one today!)

Monday: 45 Minute Run outside

Tuesday:  Weights (will report sets at reps as done, but I’m thinking 3×10)

Deadlift (I love how passionate this guy is about his Deadlifts)

Squat

Upright Row (hate these, for the record)

Shoulder Press

One Arm Dumbbell Snatch

Wednesday: 45 Minute Run Outside

Thursday: Weights

Kettle Bells

Friday: 30 Minute Jog, Intervals.

Saturday/Sunday: Random Abs Routine

Chances are I’ll be dead sometime after Tuesday!

Food:

I’m feeling lazy, don’t really feel like cooking much, it happens. I planned accordingly.

Breakfast: Scrambled tofu, Morningstar Farms Stuffed Buiscuits and Grits, Greek Yogurt w/ Fruit, Kashi Cereal

Lunch: Light Life Frozen Meals (3), Salmon w/ Lundberg Rice and Vegs (2), PB and Aple wrap w/ Salad

Dinner: Soup and Salad. That’s right, pretty much every night.

Snacks: Fig Bars, Fruit, Edamame Hummus w/ Nut Thins or Carrots, Shakes

Move your bones!

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Measuring up

29 Sep

That’s right, it’s been another month.  I would say this month has been less controlled that the past two.  I didn’t track my food, and quite honestly, I sucked on my weight training.  Those are my confessions, here are the results.

7/7/2012 8/4/2012 9/1/2012 9/29/2012
Weight 240 235 233 228

You’ll see that my start weight was 240, but in reality, I had gotten up to 248. I lost 8lbs in the 6 weeks before I started this blog.  What that means is that this is my first F-ya moment! 20lbs down!

Measurements 7/7/2012 8/4/2012 9/1/2012 9/29/2012
Chest 41.5″ 41.5″ 41″ 40.5″
Waist 37.25″ 37″ 36″ 35.75″
Hip 50″ 49.75″ 49.5″ 48.75″
Thigh 29″ 27.5″ 27″ 26.5″
Calf 17″ 17″ 16.5″
Arm 16″ 15.5″ 16″ 16″

These results are great, I’m happy to have them, but I could have done better from a diet standpoint.  Imagine how much better!  Continuous improvement, that’s what this process is all about!

In the theme of focusing on how far you’ve come instead of how far you have to go, here are some of my accomplishments so far (besides weight loss):

  • Ability to run for 40 minutes straight
  • Ability to run a 5K
  • Clothes are starting to look sloppy
  • Recruited at least one friend to start working out more regularly
  • Started eating and cooking vegan at home (i don’t follow it strictly if I go out yet)

October Goals:

  • Lose 5lbs
  • Finish 1 hour run
  • 2 runs/week for time, increasing 10%/week. (Monday and Wednesday)
  • 1 run/week working on intervals to increase time, 30 minutes in duration. (Friday)
  • Weight training twice per week. (Tuesday and Thursday)
  • Core on the weekends.
  • Track calories.
  • No foods with a glycemic index higher than 50.
  • Three meals and two snacks.

Ways I can do better next month:

  • Track workout and food daily
  • Update daily (Get ready for a lot of readin’!)
  • Plan for the week ahead of time
  • No alcohol
  • Set alarm for 6am everyday (I can’t promise I will get up at 6, working on that!)
  • Pack gym bag the night before, before I do anything else, as soon as I walk in the house.
  • Read two books about calmness and inner peace (stress relief)
  • Morning yoga (it only takes 15 minutes, Gina, get yer butt up!!)
  • Register for my first real 5K

 

 

 

 

Oh hey, remember me?

26 Sep

I’m not doing a good job of updating, but I am doing a good job of working out 🙂  Here’s the update:

Sunday: Off, hung over 😦

Monday: Off, had errands 😦

Tuesday: 40 minute run, 3 miles-Felt like total lazy crap the whole time (just being honest)

Wednesday: 40 minute run, 3.01 miles (the .01 counts!), felt great after about half way, up until then I wanted to quit the whole time.

This has been my trend while increasing my time: Day 1 crap, Day 2 feeling ok, but still feeling like I did the most I could do, Day 3 Feels amazing, ready to ramp it up next time.  We’ll see tomorrow if day 3 still feels the same! I’m happy to be back on it.  Diet is ok, too, but  since I didn’t prepare, I’m winging it.  So far so good!

Foolish Decisions

24 Sep

I need to stop celebrating my Birthday like I just turned 21. Saturday night my friend and I went out and had a blast! Although the words “no thanks” are in my vocabulary…they were not used appropriately. My glass was never empty and it took a full 24 hours to recover. Oy. No run was had Sunday or today (i had to go update my registration during lunch) so tomorrow I am back on the wagon! I guess its good to go hog wild on occasion. Reminds you of why you’re doing it…right?

Agonist/Antagonist Arms Day

20 Sep

Here’s today’s workout, 3 sets of 15 each:

Tricep Rows

Bicep Curls

Cable Push/Pull

Lat Pull downs

Shoulder Press

Pec Fly

Rear Delt Fly

Push Press

High Rows

Wood Chop

Lawn Mower (opposite of a woodchop, I might have made up the name)

Also, for your pleasure, my Vegan Power shake:

12oz Unsweet Vanilla Almond Milk

1T Brewers Yeast

2T Chia Seeds

1T Flax Meal

1T PB

1/2 Banana

Blend at the beginning of the day. By the time you enjoy the chia seeds will make it thicken up.

Workout update

19 Sep

I forgot to tell you I ran my first 36 minute run yesterday. It sucked! Probably because it was raining so I was on the treadmill. I made it 2.8 miles. Today was better. I went out on the trail and made it 2.9 miles in 36 minutes and it felt great! I was so proud of myself!

image

Then I went back to the gym and did 2 sets of 15: chest press, shoulder press, lat pull down, bicep curl, tricep row, and rear delt fly. Pretty good workout day!

Moving Forward

18 Sep

You ever have one of those days?  Of course you have, we all have.  Let me tell you about mine.  First of all it’s important that you know how much I love sleep.  I mean I LOOOOOOVE sleep. I work 10 hour days with an hour workout stuck in the middle so sleep is very important.  Last week I was starting to feel a bit under the weather and then Sunday night I couldn’t sleep.  I tossed and turned for an hour and a half without much luck.  My right SI joint was aching and I couldn’t get comfortable.  I looked at the clock, it’s midnight.  Shit just got real.  No ma’am, I will not stay awake any longer, time to take an Aleve.  As I sort through the medicine cabinet, I happen upon some Nyquil from my last cold. Perfecto, I down two pills, lie down on a heating pad, I’m asleep in like 20 minutes flat.  My alarm went off at 6am, my eyes open, and my brain does not turn on.  I can’t describe the type of fog I was in, I have never experienced that before, but I will never take another nyquil.  The fog didn’t lift until around 10am and two cups of coffee and then I realized I didn’t bring my gym bag 😦  So I say all of that to say…I missed a workout yesterday.  It was raining by time I got home so I couldn’t run then either.  I will make it up though. 

So…I am quickly approaching what I affectionately call a “F-ya moment”.  It occurred to me that these are things I have in my head that I haven’t shared.  A F-ya moment is when I accomplish a mile marker along my journey that isn’t necessarily a goal, just a step towards my goals.  Moments when it occurs to me how much I have accomplished and it motivates me to push a little harder.  So here, in random order, are what I currently consider my F-ya moments

  • Every 20lbs of weight loss (F-ya)
  • When I’m able to run for a full hour (F-ya)
  • When the guys in the gym tell me how good I’m looking (F-ya) (this has happened, they are awesome, and every time they say something I think “F-ya”)
  • Every time I crave a workout (F-ya)
  • Every time I convince someone to join me for something (F-ya)
  • Getting under 200lbs (for the first time as an adult) (F-YA!)

That’s it for now. 

I did some reflecting while lying awake in my bed and was thinking a little bit about goals.  Everytime I have set out to accomplish something big there seems to be things I think I can accomplish, and things that seem a little too far out of reach.  For example, I was the first in my family to go to college.  When I first started out I thought going to college was a huge accomplishment, and just going and getting through was about all I could muster.  Sometime during the course of my education I felt like graduating with honors and going to grad school was suddently attainable when it hadn’t been in the past.  (was THAT an F-ya moment?  hmmm….)

Anyway, when I first started out, I only really wanted to run a 5K.  A direct quote from my mouth “I would never want to run more than a 5K.”  And even my weight loss goals (180lbs, 68lbs of weight loss) seemed doable, but just a very far off goal.  Now it seems perfectly reasonable to me that  I can run for an hour straight, finish a 10K and even in the deepest, darkest places in my mind….a half marathon?  F-ya I can do that.  Why not?  All goals seem too lofty until you start closing in on them because no, today I cannot go out and run 13 miles…but why not within the year?  All I have to do is get another step closer everyday. 

So motivated. So proud. I hope you guys take a step closer to your goals today. I know I will!

Nature and Confessions

16 Sep

Friday was an off day because we went hiking Saturday instead.  We had a nice time, but it was a strenuous 3 mile hike.  Surprisingly, my wiener dogs, short as they are, kept pace quite well and really loved it.

Truth is….I have been pretty bad these past two weeks.  As I have detailed before, I’m a stress eater and work has been nothing but stress.  With stress comes cravings.  I have been eating bread and pizza and even pasta this week.  Yikes!  I will not meet my goals this way.  I have some calmness and clarity regarding my work situation, starting some meditation to help with that and if all else fails I will speak to my doctor about my anxiety.  I have a pretty good handle on it, I can recognize it when it’s there for what it is, but I cannot make it go away by myself. That’s what leads to the cravings and the eating!

This week I will use the Apple Cider Detox drink not as a detox, but as a blood sugar stabilizer.  I don’t know if it works like it says it does, but I promise, after taking a few swigs of Apple Cider Vinegar, Water, Cinnamon, and Lime Juice, you won’t feel like eating anymore!

The good news is that I didn’t skip a workout, despite my unhealthy eating.  After spending a week lifting like a girl (low weight, high rep, little rest time) I have decided that I prefer to lift like a man (higher weight, lower rep, more rest time).  I like feeling like I’m gaining muscle.  My workout goals are as follows:

Monday, Wednesday, Friday: Running 36 minutes straight, preferably at the park.

Tuesday, Thursday: Lifting in the gym (details to follow daily)

Saturday: Home circuit workout

My menu this week is all about cleaning out the pantry and refrigerator, and I did a pretty freakin’ good job.

Breakfast:

  • Steel cut oats w/ Fruit, Flax, Wheat Germ, and maybe even some peanut butter(3)
  • Applie Pie Quinoa Cereal (1)
  • Scrambled Tofu w/ potatoes (3)

Lunch and Dinner

  • Salad w/ NS option (3)
  • Pulled Mushroom BBQ Sammich w/ Coleslaw made w/ Vegan mayo from last week (1)
  • Couscous salad (adapted from this recipe, but I will post mine) w/ Black beans (3)
  • Lentil Taco Bowl (2)
  • Soup and Salad (1)
  • Nino Envuelto (3)
  • Leftover Indian w/ Rice (1)

Snacks:

This is what the fridge looks like now:

Everything neatly parceled and awaiting consumption, breakfasts and snacks on top, lunch and dinner in the middle.  I have effectively used every morsel in my refrigerator.  If it’s not empty by the end of the week that means I didn’t stick to the plan.

And just for good measure, one more picture from the hike.

Ella and her best friend, Chunk, enjoying the hike.

16 Sep

This is friggin’ genius. How to lace your shoes for better fit.

katieRUNSthis

When most runners purchase their running shoes from a specialty running store (You are not still shopping at those big box sporting goods stores, are you?) they are already cross-laced and ready to go. Or are they? Did you know there are different ways that you can lace your shoes to make them more comfortable or to help customize your shoes for your feet? Here are some of the more common shoe lacing patterns that help combat some common shoe issues. I tried to find the brightest shoe laces on the brightest pair of shoes I own so that you could see easier.

First, let’s cover the LOOP LACING LOCK. This technique can be used in a number of different lacing patterns to insure a tight and snug fit anywhere along the eye row of your shoe, depending on where your laces seem to be slipping.

In this example…

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Eat Yourself Skinny!: Apple Cinnamon Quinoa Cereal

13 Sep

I made my own version of this Eat Yourself Skinny!: Apple Cinnamon Quinoa Cereal and it is delicious! Here’s my version:

1/2 cup uncooked quinoa

1tsp vanilla

1 cup unsweetened almond milk

1 medium apple

1 T coconut oil

1/2 tsp cinnamon

1/8 tsp apple pie spice

2 T Agave syrup

Warm a pan over med-low heat with coconut oil.  Add chopped apple and cook 5ish minutes until softened.  Sit aside.

Meanwhile, rinse your quinoa two or three times.  Add quinoa and 2/4 almond milk to a pan.  Bring to a boil, reduce, and let simmer 10 minutes until quinoa is cooked through.  Remove from heat, add remaining almond milk, agave, and spices.  Fold in apples.  Enjoy!

Nutrition for my version: 183 Calories, 24g Fat, 10g Fat, 3g protein