Tag Archives: Workout

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!

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.

Tribble Mill

13 Sep

Today I found an awesome new park to run in.  The trail was a nice winding trail with hills but no killer hills.  I finished my run only stopping to take this picture!

 

2.5 miles, 33 minutes (with hills!!) and then I walked about 0.6 miles back to the car.

My legs and feet are still killing me.  It may be time for new shoes. To be honest I can’t remember when I got these, but I bet it’s been around a year!  Workouts this week have felt good, though.  I’m proud of that.

I have been exhausted and hungry, though. I don’t know how to feel about that.  I don’t know if it’s my body freaking out over a set point weight (on a little plateau so far this month) or if I really do need to up the cals a little bit.  I will have to figure that part out. But for now, just for you….

 

 

Weight Training

10 Sep

Nearly forgot to post, but today’s weight training day was rather successful.  Here’s what I’m doing, and it will be my routine for the week:

Go Go Gadget Legs:

2 rounds of

bridge on swiss ball: 30s

Rest: 10s

Rotating Lunges: 45s

Left Front/Back Lunges: 45s

Right Front/Back Lunges: 45s

Rest: 15s

Right Leg Spauts 45s

Left Leg Squats 45s

Rest: 15s

Lunge with Side Tilt: 60s

Rest: 20s

Dumbbell Lunges Right 20s

Dumbbell Lunges Left 20s

Rest 25s

Then…Dumbbell Muscle Blaster. Everything in this one is 1 minute each:

3 Rounds

Dumbbell Chest Press

Dumbbell Bent Over Row

Rest

DB Push Press

DB Upright Row

Rest

Bicep Curl

Tricep Kickback

Rest

Although the arm workout felt like a lot at the time, the only thing hurting now are my glutes and quads!  I ache, I ache.  Already dreading the treadmill tomorrow, so I’m trying to get up at 6 for a morning run.  We’ll see, I’m the opposite of a morning person!

Sunday Funday (again)

9 Sep

Do you have an app that you use to track activity?  I was introduced to Skimble recently.  It allows you to track your activity, as well as provides workouts.  It has a social aspect in that you can acquire points and compete with others. It gives you something kind of fun to do with your workouts.  Only problem is while I love the concept, the app itself sucks.  Tonight it failed to track half my workout 😦  If you have one you love specifically for activity, let me know in the comments please!  Here’s what I did today:

2.48 out and back run.  It took me 30 minutes.

New route was nice on the way out, but I knew it would be hell on the way back because of one very large, very long hill.  Anyway, it’s done with.  To be honest, this past week was a bust.  I got in 2 crappy runs and 2 weight training sessions.  Hardly enough when the goal was to have 3 and 3.

Next week:

  • 3 runs and 3 weight training workouts (seriously this time, Gina, seriously)
  • Stick to the menu (I have stopped tracking b/c of the food I’m eating is hard to enter, takes forever, but I will do my best)
  • Keep in mind: just two over two weeks before my birthday and I intend to hit the 20lb weight loss mark by then.

Food I have prepped:

Breakfast: Oatmeal w/ fruits, Scrambled tofu, Green Smoothie

Lunch: Have to finish up the Nutrisystem food taking up space in my pantry.  I will have one entree with a salad everyday.

Dinner: Bang Bang Cauliflour, Black Bean Bowl, Lentil Tacos, Nino Envuelto (I make mine w/ meat substitute).

Snacks: Fruit Salad w/ Ginger, Tea, Carrots and Hummus, Nuts, Treat (only one/day), Apple w/ PB, Orange

Treats: Raw coconut cream bites, Date Bites, and Cinnamon Cookie Dough Squares (maybe)

All of these treats are no sugar added, vegan, gluten free, and soooo yummy!

Running Club

5 Sep

I just joined a Saturday morning running group.  None of those words make sense together.  I’m a weekday afternoon solo runner!  My first group jog is this Saturday at 8am.  We’ll see how it goes.  A little change of pace will be nice. 

Today my run consisted of 21 minutes, 1.7 miles, and I forgot to look at the pace.  I feel like an old woman.  My legs are sore and my patellar tendon is sore again as well.  I have an ice pack on my knee now.  Adding in the lower body weight training is a real killer.  This week’s schedule is a little off, but I will finish everything. I think tomorrow I will do weigh training lower/upper, Friday weight training and running, then Saturday Run.  If I don’t meet this week’s goals how can I expect to meet next week’s right?