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Updates and new plans.

24 Jul

 

Hey Strangers!

 

I’ve been gone a long time. Long story short, I’ve been injured. First the knee, then the plantar fasciitis that just would not go away. I think I’m on the upswing now if I don’t mess it up. The rough timeline has been April 7th-May 17th rehabilitation for knee; 3-4 weeks progressing back into activity with onset of Plantar fasciitis.  Now I’ve been dealing with that for 6-8 weeks. I’m frankly shocked about how debilitating this has been. I have been treating myself:

 

  • physical therapy: massage, stretching, ROM exercises, and ankle/LE strengthening
  • modalities: Ultrasound, Phonophoresis, Iontophoresis
  • occasional week of oral NSAIDS when it gets bad
  • modifications in footwear
  • No WB exercise 😦

 

Finally I found Orthaheel brand loafers for work. Mine are part of the Dr. Andrew Weil line of shoes specifically designed for plantar fasciitis. Dr. Weil is considered the father of integrated medicine, which combines traditional and holistic approaches to managing wellness. I have read a number of his books and followed his health advice for a long time. When I found a line of shoes he backed I knew they would be worth it.

 

Evolution Casual FlatBalance and alignment, from the ground up

 

Additionally, I have been fitted for custom orthotics that I will put in my running shoes to prevent problems in the future.  I was fitted through my podiatrist. These are expensive, and if you’re going to get them, go through a medical professional, not some shoe store. Stores like Foot Solutions have good shoe selections but they are not trained well enough to fit custom orthotics. That doesn’t keep them from trying!

 

I’ve been trying to focus on my diet to at least maintain my weight. I have been on the world’s most frustrating plateau of 220lbs since January. I can not break through! Well, after about 6 weeks of clean eating capped off with 2 weeks of soup diet, I finally lost 4 lbs. I’ll take it. Here’s the progress compared to where I was from the start and at last count:

 

7/7/2012 11/29/2012 Today
Weight 240 lbs. 222 lbs. 216 lbs.
Bust 41.5″ 40″ 39″
Waist 37.25″ 34″ 34″
Hip 50″ 48.5″ 48″
Arm 16″ 15.5″ 15″
Thigh 29″ 27″ 25.5″

 

Now that my foot tenderness is nearly subsided I’m going to start an extremely slow progression back into activity. Today’s plan, which is pretty simple:

 

Bike and SB workout

 

  • 10 minutes biking
  • 10 each: SB crunches
  • SB Bridges
  • SB curls
  • SB half pike
  • SB push up
  • SB Rollout
  • Stretch: Ham, Quad, ITB, HF, and Foam roll ITB
  • 10 minute bike

 

I really wanted to be down to 200 by July 7th of this year because that was the “anniversary date” of my progress. I have to say I’m not as disappointed in myself as I thought I would be. I have learned a lot this year about myself and my body. I found out I can run 7 miles and finish a half marathon. I’ve learned how injury feels and that has made me a better therapist.  I have learned leaps and bounds about gait, gait analysis, and treatment of gait dysfunction. I have been able to treat and educate my patients better this year than I have in the past. And for all of that, I’m proud of myself. The list I keep for myself:

 

  • I lost 32 lbs
  • I lost 12.25 inches
  • I finished a half marathon.

 

What’s next? By this time next year:

 

  • 180lbs
  • Running 10K with a 10 minute mile average
  • Strength training at least 2x/week
  • Back on a routine for workouts

 

 

 

Vegan South Beach Phase 1

27 May

That’s the plan, vegan south beach. At least 2 weeks and I will add fruits only back in for another two weeks and go from there. We just got back from my family reunion and oh boy was the food good! You can imagine what that means about the healthfulness of it.

For those of you unfamiliar with South Beach, it is a 3 phase diet. The first phase, the most restrictive, focuses on removing all sugar sources, including fruit. This starves the yeast in the digestive tract and helps eliminate carb and sugar cravings. From there you add all foods back in and focus on balancing intake. So for example, if you have bread for lunch, you will have a carb-free dinner. Additionally, this gives you a good method to evaluate “triggers” for overeating. I have had the most success when eating in a South Beach/low glycemic index manner.

Secondly, one cup of Smooth Move tea in the evening to help cleanse the digestive tract,and perhaps a liver or 3-day juice cleanse when I begin my new job as weekend Manager at Dtox!

Tomorrow’s plan:
Hoppin John Peas and eggs
Nuts
Eggplant park (not breaded)
Caprese Salad
Salad with Avacado and beans

Updating and things

10 Apr

I haven’t been updating much lately for a few reasons.

1. The workouts prepping for that half were dreadfully boring. I’ve been in a little bit of a rut lately. I haven’t lost any weight primarily because I haven’t been paying attention to my diet.  My boyfriend likes to keep cookies and bread in the house so….ya.

2. My computer is dead. I mean, deader than a doornail, man.  It was sudden and abrupt and I haven’t quite gotten over the shock of it all.  RIP Sony Vaio!

So right now, since I’m injured, I’m focusing on getting back to calorie tracking and 1200 calorie days.  It’s hard!  1200 calories used to be so easy for me.  Now I’m struggling.  I’ll get there.  I”m between 1200 and 1500 most days.  Doc says 1500 is likely my maintenance calorie limit and I need 1200 for weight loss.  I’m also doing this 30 day Lunge/Squat challenge on facebook. I only think I can tolerate it with the knee pain, we’ll see.  I’m so mad at my knee right now.  Stupid knee.  When all of that heals up I’m going to return to running, up to 6 miles 3 days a week, intervals for a while. Perhaps I can increase my time.

The good thing that’s come from this marathon is that I have increased my distance dramatically. I was staying aroudn 2 miles before. Now I’m all like oh ya, 6 miles, no sweat.  I love it. I just freakin’ love it.  Shannon, you really area  rockstar for getting us into this, no matter how bad I cussed you at mile 10!

Pretty OK

3 Mar

That’s how I would describe this week. “Pretty Ok”. How much more mediocre could we get, eh?

BeFunky_madmen.jpg

Workouts:

  • Monday: Core
  • Tuesday: Arms
  • Wednesday: Core
  • Thursday: Legs
  • Friday:Nothing (was supposed to be 4 miles of intervals)
  • Saturday: I was pumped for my 9 miles. I got all ready, bundled up, and on my way to the trail it started snowing. SNOWING…I said eff this, and went back home. I ended up doing 3 rounds of tabata workouts for a total of 15 minutes. It was work during. Afterward I felt like I hadn’t done much at all, but Sunday morning I was actually a little sore.  So yay for Tabata.  I’ll have to revisit that.
  • Sunday: Intention: 9 miles. Actual: 7 miles. After 5 miles my phone/music died. My left knee hurt (ITB), my right 2nd toe hurt (it has this weird callus at the tip and it hurts, it’s weird), and I was cold cold cooooold to the bone. So cold it hurt.  I’m such a wimp, I swear.

I’m pretty pleased with my workouts overall. I need to get my ass in gear on my 2 interval days/week. My long days have been getting slower and slower and slower.  Many of you could walk as fast (or faster) than I “run” sometimes. I try not to focus on speed, but seriously, I’m getting ridiculously slow.

My biggest problem is that I’m hungry. Oh so hungry. I don’t necessarily crave bad food, I just want more food.  Copious amounts of food.  I wasn’t really prepared for that this week so I ended up snacking a little too much on whatever was on hand. That’s not good in my line of work because patients love to bring in junkfood ( and so do my coworkers). There’s always chips, crackers, cake, cookies, chocolates. My brace rep brought me my own package of king size reeses this week. WTF dude? You are not helping!

Anyway, ways I’ll do better this week:

  • 2 tabata workouts at 5:30am. My schedule is kind of screwed this week but I think I’ll keep them on Tuesday/Thursday.
  • 2 core workouts on Monday/Wednesday
  • 2 4-mile interval runs on Friday/Saturday
  • Sunday long run: 9 miles ( I already dread it)
  • Bring more snacks to work

Also, funny story, last week I was trying to do my interval runs on the treadmill in the fitness room of my complex.  The damn thing just shut off twice  in the middle of sprint intervals.  I damn near went over the front rail…twice!  I might have to look at getting a gym membership. I just hate to. I’ll only be using it maybe twice a week when the weather sucks or I get around to it too late to go outside.  I do have a planet fitness close by, though. I hear they’re only $10/month.

Own that workout, Brad Pitt!

Own that workout, Brad Pitt!

30 Jan

IMG_20130130_123855

My running trail, a 5 mile out and back settled beneath I-285 and part of the Chatahoochee Nature Path. A beautiful piece of land hidden beneath the busy interstate. Passers-by are unaware of its existence as they get on with their errands on the road above. Thinking about how it’s hidden adds to the peacefulness and tranquility of this trail. What doesn’t add to it are the two massive hills included herein, but that’s besides the point. Just wanted to share!

Week 3: Training for my half marathon

28 Jan

Here’s a novel idea. Instead of saying “I can’t do that.” Why don’t you try saying, “I’m going to try to do that.” Because seriously, guys, I just hauled my big but on a 6 mile run yesterday. (F’YA!). Here’s what my last 2 weeks have looked like:

January 14-20th (I did NOT miss a workout!)

  • Monday: Bicep curs 40#x10; Tricep press 20#x10 each: Overhead Press 30#x10; Bent over row 40#x10; Upright row 40#x10
  • Tuesday/Thursday: RandomAbs.com core workout
  • Wednesday: Lunges x20 each; Squats 40# x20; SL Deadlift 20#x20 each;
  • Friday: 3 miles, 40 minutes, easy run.
  • Saturday: 5 mile trail run (everything about this sucked, including the two massive hills) It took me an hour.
  • Sunday:2 miles on Treadmill. I was supposed to be doing 3, but my hip was all kinds of sore from my run. Some hip rehab: glute medius strength plus ham, quad, ITB, piriformis stretch and myofascial release.

January 21st-27th

  • Monday: Bicep curs 40#x20; Tricep press 20#x20 each: Overhead Press 30#x20; Bent over row 40#x20; Upright row 40#x20
  • Tuesday/Thursday: RandomAbs.com core workout
  • Wednesday: Missed Leg workout
  • Friday/Saturday: Missed Runs*
  • Sunday: 6 mile distance run. Average pace was 13:54/mile. I walked some in the last 2 miles and stopped to stretch once because I felt my hip acting up.

*I plan to make up one run on Monday or Wednesday this week, depending on how my legs feel and how work goes that day. So it’ll only be one missed run.

The way I’m managing this half marathon idea is this: my goal is weight loss. The half marathon and weekly running is a tool I’m using to lose weight, so ultimately, it doesn’t matter how fast I go, as long as I finish the distance (Remember, it doesn’t matter if you walk or run a mile, you still burn the same amount of calories). When I feel like my legs aren’t moving at all and I’m feeling fatigued I stop and walk at a brisk pace for 2 minutes. When I go back to running I feel much better and I end up averaging a faster pace that way.

My CV system is holding up quite well to these longer runs. I’m not getting winded at all, my only barrier is that my legs get so fatigued and feel so weak I feel like I can’t pick them up and put that down again. Any runners have some insite? I’m keeping my LE lifting to a minimum, focusing on reps and proper form and not weight. I’m avoiding fatiguing them with strength training because they get plenty of that with the running.

Side note, I can’t believe I just ran 6 miles. Seriously. I always thought I couldn’t do it and as a result I never tried. I’ll never make that mistake again!

 

Week 1 Half Marathon Training: In Review

13 Jan
My two months of couch-potato days are over!

My two months of couch-potato days are over!

I’ve got things moving in the right direction this week, here’s the damage:

Monday Arms:

  • High Rows 8# x20
  • Bicep Curls 8# x20
  • Tricep Press 16# x20
  • Push Press 8# x20
  • Pushups x20

Tuesday/Thursday Core from RandomAbs.com

Wednesday: A missed leg workout

Friday: A missed run

Saturday: 1.83 miles. I stuck to the 3/2 Jog/Walk program of my half marathon training. It was hilly and it sucked.

Sunday: 3.66 miles in the park. My average time was 14:22 with my fastest mile being 13:27. I don’t mind the time, but it’s nice to track it. My legs and ankles hurt, I hate that I’m starting over, but it is better than when I started out initially.

Next week, same plan, just no missed workouts this time. I met a wonderful lady in the laundry room this weekend who would like to workout together.  I’m concerned about that prospect. I love inspiring others to get going, but I don’t want to be held back. I will stay optimistic about it though.

You can’t even imagine the delicious food that’s been prepared in this house today: Tamales, Pad Thai, Scrambled tofu, Sauteed Kale, Brussells Sprouts, Roasted Carrots, Jamaican Peas and Rice, two kinds of rice,  yellow lentil daal, Apple Pie Quinoa, Peach Pie Quinoa. All vegan and gluten free, we having a feast around the world this week. I can’t wait to get started!

I have a plan

8 Jan

Hello there.

funny-pictures-oh-hai-bug

I have missed you guys. My fault.

So I have a 12 week workout plan laid out. I used OneNote to chart it out, everyday of the week, aaaaand…it won’t import here. Aww, shucks. The highlights:

  • Monday/Wednesday Weight Lifting
  • Tuesday/Thursday Core
  • Friday-Sunday Running progression

The intention of the running program is to be able to walk/jog  a half marathon in April. I’m additionally motivated towards it because I just got an email regarding my 10 year class reunion in May (shiiiiii!).  It’s essential to look unbelievable! Here goes nothing:

2013 Fitness Goals:

  • 1/2 Marathon: April
  • Drop 50lbs
  • Be under 200 by May
  • Create an incentive program for reaching monthly goals (shopping trip, perhaps. I may create a wish list).
  • Vegan
  • No processed foods
  • Attempt to buy more locally (produced within 100 miles)

Where I’ve been and where I am now:

Measurements 7/7/2012 1/8/2013
Chest 41.5″ 40
Waist 37.25″ 35
Hip 50″ 48
Thigh 29″ 26
Calf 17″ 17
Arm 16″ 15.75
7/7/2012 1/8/2013
Weight 240 220

Before

2013-01-08 21.33.22

Today

Before (remember me?).

I'm not sure I see progress yet

I’m not sure I see progress yet

Aside

Blah weather, Blah workouts

17 Dec

No workouts were had last week *facepalm*

Image

It’s that time of year, isn’t it?  No excuses.

What I have been doing with my time is eating healthy and sleeping (a lot!).  My boyfriend has moved in (yikes!holymygodwhatishappeningtomylife?&$#%!) and requested Indian food this week so we have:

We are still gluten free and going strong, some of the recipes have substituted ingredients. I am kind of impressed at my will-power lately to be honest.  I am so glad I have gotten to a place where I can look at dessert or bread and realize it’s not worth it! Also, I keep my secret weapon in the freezer for emergency sweet cravings. Last week I had hit the 30 lbs mark for weight loss, but looks like I’m back up by 2 since I have been sans workouts.  A friend of mine has suggested a half marathon in April that I am considering.

The goal for workouts is the same:

  • 3 weight-training sessions with my Skilz Sandbags
  • 2 Core workouts
  • 3 Jogs

The only difference will be due to Christmas traveling on Friday. I am going to try to jog today, Wednesday, and one day over the weekend. Weight lifting Friday, Saturday, Sunday. Core workouts with RandomAbs on Tuesday and Thursday.

 What do you do to keep yourself motivated when the weather is blah?

Rants on shoes

3 Dec

It makes me so mad when my shoes are discontinued. I love LOOOOOOVE Brooks Ravenna 2:

brooksravenna2

Now that Brooks Ravenna 3 are out, I can’t get Ravenna 2.  If I could, they would cost around $60. The new model is $120+. What’s the difference?  New colors?  Not worth twice the price, people!! Just give me my Ravenna 2 in a 9.5 and let me live my life!

Rant over.