Tag Archives: plan

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!

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October’s Week 3 Plan

14 Oct

Last week wasn’t a total bust, but not a total success.  A couple of things derailed my cardio days and I did not make them up.  Nutritionally speaking…I ate pasta with cream sauce and chocolate filled with caramel (oops).  Lifting went well, though.

Truth is, I haven’t been too focused on weight loss this month at all.  I only have two more weeks before I weigh in and I’m not ready to see no progress so time to make it count!

This weekend I have been detoxing:

  • Shake: Almond milk, berries, spinach, flax seed, chia seed
  • Apple Cider Vinegar Drink: 12oz water, 2T Bragg Apple Cider Vinegar, 2T lemon juice, cinnamon, stevia
  • Green Tea/Water (copious amounts)
  • Soup: Broccoli, Cauliflour, cilantro, curry, onion, garlic
  • Apple cider vinegar
  • Green tea/Water
  • Dinner: Vegetable salad with lemon juice (no dressing)

I did this Saturday and Sunday and will probably continue through Monday. Everything good for you, easy to digest, and the Apple Cider vinegar helps regulate blood sugar and gets rid of the cravings.

This week’s goals:

  • Get back to being serious with the diet
  • Don’t miss a workout

Plan

  • 30 Day Shred in the mornings
  • Monday: Cardio: 1 mile warm up, 2 miles for time
  • Wednesday/Friday: 50 minute runs
  • Tuesday/Thursday: Lifting
  • Saturday/Sunday: Just 30 Day shred

Meals: (time to clean out the fridge/freezer again)

  • Breakfast: Oatmeal and Shakes
  • Lunch/Dinner: Spicy Couscous, Falafel, Lentil Power protein bowl, Barley with Mushrooms, Stuffed Cabbage, Soup/Salad,
  • Snacks: Lentil/Squash Hummus, Shakes, Date Bites, Think Thin Bars  (yum, yum, yum), Apples, Oranges.

Wish me luck!

Aside

Sick Day

7 Oct

I do not feel well today. A little sick to my stomach and fatigued so I will keep this short and sweet.

Workouts:

Monday: Paced run for 30 minutes

Wednesday: 50 minute Run (I’m concerned about this distance, but we’ll see)

Tuesday/Thursday: Weight training, same as last week

Friday/Sunday: Just 30 Day shred and some core work

Saturday: 50 Minute Run

Food:

Breakfast: Steel cut oats w/ fruit, Kashi Cereal with Almond Milk, or Morningstar farms breakfast

Lunch: Protein Power Bowl, Barley with Mushrooms, Spicy couscous,

Dinner: Salads, Frozen meals, Soup

Hopefully I feel much better tomorrow and can actually cook those meals.  I’m going to drag myself to the store, but I’m not doing anything else tonight.

Updates shmupdates

2 Oct

Jillian Michaels is really kicking my behind. 6am and a workout? who’s idea was that?  Mine? Oh.

Despite my inability to update, things are going well.

Monday: 30 minutes of treadmill intervals, average 12:29/mile, 2.5 miles

Tuesday: Kettlebell workout, 3×10 of each.

  • This workout didn’t really seem that hard, I wanted to do more, but didn’t.  I had already done Day 3 of the Shred and my thighs are sore.  The workout took 30min and I was sweating so I left it at that.

Slight modifications in the plan because I need to get my hair done Friday before my date (priorities, people!). So I will do Random Abs Friday and get my last run in on Saturday morning.  I’m skeptical about the 30 day shred. It looked easier than what it’s turning out to be (and I’m on level 1!).  On that note, I better go to bed so I can get up for it in the morning.

PS–Two people recruited to do 30 Day Shred, F-ya! (I’m lookin’ at you, Shannon, you go girl!)

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!

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

 

 

 

 

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!

August is over?!

1 Sep

Yes, I have been notably absent, here’s the update:

  • Wednesday: Skipped workout.  It was necessary on an emotional level.
  • Thursday: Cardio, 26 minutes, 2.26 miles
  • Friday: Arms and Legs workout.

What I have learned this month:

  1. When you aren’t eating animal products, all of your food is really low calorie so you can pretty much eat constantly (me likely).
  2. While I understand and respect the merits of a vegan diet, I’m not ready for it 24/7.
  3. How to gain muscle like WHOA!
  4. Cardio day has become my preferred workout day over weights (see above)
  5. Turning on the treadmill  or arriving at the trail head is the hardest part of the run, once I’ve made it that far, I’m going to finish.
  6. From reading: “newbie” runners should focus on time running, not distance.
  7. I am a stress eater/craver. Everything emotional makes me want food in large quantity.
  8. My cravings are mostly for good foods now, instead of bad. (Hooray)

Goals for next month:

  1. Lose another 5 lbs
  2. Be able to finish a 5K, no stops, regardless of time.
  3. 1300 Calories a day
  4. Avoid high fat foods like cheese! These are only allowed once a week. (But I am letting go of the vegan dream for now)
  5. Add legs to arms day (I didn’t do so well with this one)
  6. Add abs to cardio day, start with abs. (I will be using my workout trainer app for weight training and abs)
  7. Don’t miss  a workout.
  8. Stick to the menu plan
  9. Starting at 30 minute, increase run time by 10% each week this month
  10. Sunday, Tuesday, Thursday are run days.  Monday, Wednesday, Friday are weight training days.

I don’t have my menu set yet, so that will come later, but here’s my monthly report:

Weight:

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

Measurements:

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

I’m pretty pleased with these results, although I didn’t meet my weight goals, umm…and entire inch of my waist?!  I had to measure 5 times to be sure.  Also, seeing anything come off my hips is pretty astounding to me.  That’s what I would dub my “problem area”  go me!

 

 

 

 

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?

Quote

Motivation is what gets y…

8 Jul

Motivation is what gets you started, Habit is what keeps you going.

Today is goal-setting day.  I haven’t previously thought about this, and truly hadn’t even thought about the blog until I did it yesterday so this could change as time goes by.  My long term goals are pretty simple so we’ll start there:

  • 180lbs
  • Pants size 12

Because I’m pear-shaped, it’s pretty easy for me to drop dress sizes, pants sizes are more difficult to drop.  Also, because I have been down to 202 before, it won’t really feel like I’m losing weight until I get down below that number.  Just a mental barrier I suppose.

Workouts:  My short term goals I will track monthly, but I will list workout plans by the week to keep the posts manageable.

Month 1: July 8-August 4

Goals:

  • Be able to run 5K straight through (don’t care how slow, just finish it)
  • 4lb weight loss. (let’s start out simple, this isn’t the biggest loser)

Week 1 Workouts:  Week one goal is to finish.  That’s it, just finish.  We are creating habits here.

July 8 (Sunday): 7am jog outdoors.  I want to see how far I can go and how fast.

July 9(Monday): Weight training: Upper

It’s no longer Thursday, but a workout I have done before.

July 10:(Tuesday) Treadmill Run: 5K walk/jog

July 11: (Wednesday) Weight training: lower

 

July 12: (Thursday) Treadmill Run 30 minutes. 3min walk @4.0, 2 min run at 5.5

July 13: (Friday) Cross training day: Full body workout

Mountain Climbers, Pushups, Squats, Push press, Lunges, Plank. To keep it easy I do 50 of each.

July 14: (Saturday) Active rest day. I should do something other than lie on the couch all day, but no structured workout is planned.

Nutrition: I am currently on Nutrisystem so we will stick with  that for now.  It’s a 1200 calorie diet with low glycemic index foods.  It’s affordable, and the food is actually good, but I kind of feel like I could do it myself if I just put enough time into it.  I also use My Fitness Pal to track my daily nutrient intake, which I highly recommend.  I will probably post my weekly values if I can figure out how to do that.

Off we go!