I did not want to do chest, shoulders & triceps today. Did not want to with a stomp and pout! I am still somewhat sore from Saturday, I pushed myself yesterday to get my hour elliptical in then come home and do core synergistic that I missed from Monday..and I'm all around a big whiney hole. But...I did it. I got into it..I started to feel it and smile. I was able to increase my weight in a lot of the reps which surprised me and got me to push hard to the end!
This routine doesn't really have much to do with the hips, shins or abs so I didn't put extra strain on my sore spots and lot of the soreness I had going in dissipated as I went through the reps. Lesson learned that even though I thought I didn't want to complete the work out tonight, in the end, I really did enjoy it and I'm glad I stuck to my plan.
I've really been hitting the diet hard for the past couple of weeks. The Lose it app has really given me perspective on what I eat. The app has a Nutrition section that gives a break down of everything I put in this body of mine. I have a plan to get off as many medications as I can. Recently, I have been given the ok to quit taking one of my diabetes pills, glyburide. That's been a huge relief for me physically and mentally. I'm monitoring my blood sugar closely for spikes and am confident that I have made the right choice here! The only highs I have had is when I forgot to take the other pill :)
Next up- lisinopril. I'm really not a fan of this pill. Not only is it more artificial chemicals going in my body, but it makes me have a weird dry cough at night. This pill is for blood pressure. So.. I'm going to try to limit my salt intake as much as possible and get it under the recommended daily dose. This task has been harder than I thought it would be. What it's boiling down too is a diet full of fruits and vegetables. Anything canned- even organic- has a bunch of salt. Right now, my biggest canned culprit is beans. Beans are hard to cook on the daily.. they are going to just have to be one of those things I prepare on Sunday. That way, I can control the amount of sodium goes in them.. in fact, there's no reason for sodium at all. I would rather use hot sauce or herbs or get some Mrs Dash...something!
All this diet and exercise...my goal of being a sexy devil chick for Halloween is becoming a reality!
Showing posts with label The Journey. Show all posts
Showing posts with label The Journey. Show all posts
Wednesday, August 1, 2012
Wednesday, July 18, 2012
Meh
I am feeling pretty defeated today. This is the second day I've stayed home from work this week. I used to miss at least two days each month due to being sick but it's been a few months since I've missed any at all, but it's still very depressing. Before, I would miss days due to IBS and vomiting, weaknesses etc. I contribute it to high blood sugars and poor diet. Since my change in exercise and diet I've been feeling great so what the heck is going on these last two days?
I think that my blood sugar may be falling too low when I take my evening pills. I've been waking up with seized muscles and the shakes during the night. It's happened three times in the past two weeks. This is not something I've ever experienced before! I'm not snacking at night and only have my Shakeology as a usual snack. Shakeology has a great glycemic index. I think that my prescription is based on a Ha1c level of 8 and not 5.6. I should be checking my blood sugars better. Hmm guess I will get on that.
So, on top of the forced eating in the middle of the night just to control excessive medication-which makes me bloated and sick feeling in the morning, gives me headaches, on top of the low blood sugar situation sucking the life out of me- I haven't lost the 10 lbs I predicted during the last 8 week schedule. I've lost about 5 lbs. I have been burning mass calories, eating all healthy and doing everything right. I've even been exceeding the workouts in my schedule to try and get those extra pounds off. But no.. I'm losing it in a very slow and fluctuating way. It's very depressing to realize that your best efforts are only making minimal difference...especially on days like today.
I was so excited to start a new routine in P90X today but now I can't even muster the energy to get out of bed and write this article. The last two nights low blood sugar episodes have really taken their tole on me. Yesterday I was able to make it to the gym for a 45 minute work out, then finished my hour with 15 minutes in the pool... and I did core synergistics during the day, but I had a headache the entire time and couldn't really get into it. My heart rate was so high and my energy so low on the elliptical that I couldn't do my regular program, I just did a slow and steady quick start.
Then there's today... and I am beat. Two nights in a row of waking up sick is more than anyone should have to endure. I hate being diabetic. I hate it and hate it until I hate it. I'm cutting out the evening glyburide starting today. Hopefully I am able to make it through the night tonight in tact and can wake up my normal energetic self. I plan to switch today's P90X schedule with tomorrow's. Tomorrow is x stretch day. I'm laying in bed all day- close enough. Tomorrow I WILL wake up feeling good, I WILL go to the college gym and get my elliptical on at lunch, and I WILL do chest shoulders & triceps, then ab ripper 100 when I get home.
My son just came up to me and gave me a stone that will give me invisibility, make me grow a tail, and make me live forever. Screw you diabetes!
I think that my blood sugar may be falling too low when I take my evening pills. I've been waking up with seized muscles and the shakes during the night. It's happened three times in the past two weeks. This is not something I've ever experienced before! I'm not snacking at night and only have my Shakeology as a usual snack. Shakeology has a great glycemic index. I think that my prescription is based on a Ha1c level of 8 and not 5.6. I should be checking my blood sugars better. Hmm guess I will get on that.
So, on top of the forced eating in the middle of the night just to control excessive medication-which makes me bloated and sick feeling in the morning, gives me headaches, on top of the low blood sugar situation sucking the life out of me- I haven't lost the 10 lbs I predicted during the last 8 week schedule. I've lost about 5 lbs. I have been burning mass calories, eating all healthy and doing everything right. I've even been exceeding the workouts in my schedule to try and get those extra pounds off. But no.. I'm losing it in a very slow and fluctuating way. It's very depressing to realize that your best efforts are only making minimal difference...especially on days like today.
I was so excited to start a new routine in P90X today but now I can't even muster the energy to get out of bed and write this article. The last two nights low blood sugar episodes have really taken their tole on me. Yesterday I was able to make it to the gym for a 45 minute work out, then finished my hour with 15 minutes in the pool... and I did core synergistics during the day, but I had a headache the entire time and couldn't really get into it. My heart rate was so high and my energy so low on the elliptical that I couldn't do my regular program, I just did a slow and steady quick start.
Then there's today... and I am beat. Two nights in a row of waking up sick is more than anyone should have to endure. I hate being diabetic. I hate it and hate it until I hate it. I'm cutting out the evening glyburide starting today. Hopefully I am able to make it through the night tonight in tact and can wake up my normal energetic self. I plan to switch today's P90X schedule with tomorrow's. Tomorrow is x stretch day. I'm laying in bed all day- close enough. Tomorrow I WILL wake up feeling good, I WILL go to the college gym and get my elliptical on at lunch, and I WILL do chest shoulders & triceps, then ab ripper 100 when I get home.
My son just came up to me and gave me a stone that will give me invisibility, make me grow a tail, and make me live forever. Screw you diabetes!
Thursday, July 12, 2012
gym's galore
I am now officially a member of three different gyms. It's amazing how the needs in a gym can change while your energy level and exercise route gradually increase. Just January I started going to Curves three times a week and now it's the least effective of my workouts. I had been going to Curves for lunch during the week day...until now.
My latest gym join is at the Everett Community College right across the street from work. It's closed to the public, they only let students and faculty in. Thankfully, since we are a state agency, we are able to get in for the faculty rate. This gym is brand new and pretty spectacular! There is a rock wall, track, state of the art cardio equipment, one impressive weight lifting circuit, free weights and one pretty Basketball court! There are even showers and locker rooms available.
Although the college gym is...so sweet, it's not Emerald City Athletic (gym #2). ECA has a pool for one thing! It also has a jacuzzi, steam room, sauna, and some pretty good equipment. It's a lot busier than the college but nothing feels better than a soak after a tough work out! So, why join the college at all? Easy.. location. ECA is clear across town. I would have to go there either before work (5:30am arrival time- choke!!) or take an additional 40 minutes at lunch for driving making my lunch hour around two hours. Starting work at 7am and leaving at 5:30 each day is just not appealing to me at all! So.. going to the college saves driving time. My new work schedule will be 7-4 and I get a 45 minute work out in. Now that's what I'm talking about!
When you look for a gym.. my advise, make location part of your decision! Time is the most valuable asset we have! Spending it in the most effective way should be a goal for everyone. Curves is on the way home from work, the college is a 2 minute walk..but ECA is only $19/mo, cheaper than any other gym! So, each place I'm a current member of has a purpose in my routine and budget. Now, if I could get the college to add on a pool/jacuzzi/steam room.. the choice would be simple! :) Bottom line though, it doesn't matter where you burn the calories, only matters that you do!
I will likely continue to go to Curves on the way home when I can to boost my calorie burn, and I'm still doing P90X when I arrive on the days I have it scheduled. P90X, although giving me much definition, is not a huge calorie burning routine. So the extra 500 or so burn during lunch is really going to improve my weight loss. I will still go to my ole ECA fav on Friday nights and the weekends and when time isn't limited by the stupid work thing! hehe
I think that when my contract is up at Curves I will cancel it. I'm only going there now because I'm paying for it but I can do the same circuit training I get there but with more weight so keeping up with my level at the college and ECA. Curves was a great beginning and I recommend it to ANYONE who wants to really start a solid program and change their lives, but for me.. I just don't need it anymore. It's a good feeling :)
I am now on week 4 of P90X. I'm happy with my progress so far and have been enjoying the routines. Its going to be exciting to start week 5 as there are new routines to try! I've made it farther in the program than two guys I work with. To me, that's saying something! :) I am committed to my goal. This week I found out that my Ha1c has gone from 8 three months ago to 5.6. That made me smile all night and all day today! I'm normal.. normal! It's a proven tested fact.. ha! My resting heart rate has also improved going from around 87 to 79. Wow! My poor heart is finally getting a break and not having to work so hard when I'm doing nothing and my blood sugar levels will only get better as the weight comes off. That outta add a few of the wrinkly years to my life! :)
My latest gym join is at the Everett Community College right across the street from work. It's closed to the public, they only let students and faculty in. Thankfully, since we are a state agency, we are able to get in for the faculty rate. This gym is brand new and pretty spectacular! There is a rock wall, track, state of the art cardio equipment, one impressive weight lifting circuit, free weights and one pretty Basketball court! There are even showers and locker rooms available.
Although the college gym is...so sweet, it's not Emerald City Athletic (gym #2). ECA has a pool for one thing! It also has a jacuzzi, steam room, sauna, and some pretty good equipment. It's a lot busier than the college but nothing feels better than a soak after a tough work out! So, why join the college at all? Easy.. location. ECA is clear across town. I would have to go there either before work (5:30am arrival time- choke!!) or take an additional 40 minutes at lunch for driving making my lunch hour around two hours. Starting work at 7am and leaving at 5:30 each day is just not appealing to me at all! So.. going to the college saves driving time. My new work schedule will be 7-4 and I get a 45 minute work out in. Now that's what I'm talking about!
When you look for a gym.. my advise, make location part of your decision! Time is the most valuable asset we have! Spending it in the most effective way should be a goal for everyone. Curves is on the way home from work, the college is a 2 minute walk..but ECA is only $19/mo, cheaper than any other gym! So, each place I'm a current member of has a purpose in my routine and budget. Now, if I could get the college to add on a pool/jacuzzi/steam room.. the choice would be simple! :) Bottom line though, it doesn't matter where you burn the calories, only matters that you do!
I will likely continue to go to Curves on the way home when I can to boost my calorie burn, and I'm still doing P90X when I arrive on the days I have it scheduled. P90X, although giving me much definition, is not a huge calorie burning routine. So the extra 500 or so burn during lunch is really going to improve my weight loss. I will still go to my ole ECA fav on Friday nights and the weekends and when time isn't limited by the stupid work thing! hehe
I think that when my contract is up at Curves I will cancel it. I'm only going there now because I'm paying for it but I can do the same circuit training I get there but with more weight so keeping up with my level at the college and ECA. Curves was a great beginning and I recommend it to ANYONE who wants to really start a solid program and change their lives, but for me.. I just don't need it anymore. It's a good feeling :)
I am now on week 4 of P90X. I'm happy with my progress so far and have been enjoying the routines. Its going to be exciting to start week 5 as there are new routines to try! I've made it farther in the program than two guys I work with. To me, that's saying something! :) I am committed to my goal. This week I found out that my Ha1c has gone from 8 three months ago to 5.6. That made me smile all night and all day today! I'm normal.. normal! It's a proven tested fact.. ha! My resting heart rate has also improved going from around 87 to 79. Wow! My poor heart is finally getting a break and not having to work so hard when I'm doing nothing and my blood sugar levels will only get better as the weight comes off. That outta add a few of the wrinkly years to my life! :)
Thursday, June 21, 2012
P90X aka RIP
This week I started a new schedule. Even though I was already in a schedule for the last month, it just wasn't meeting my needs. I started going to Curves during my lunch break and the gym after work. That schedule was becoming routing and I felt like I needed more of a challenge to get past this current hump I've been in. I decided to try out P90X. It's been a challenge like no other already and it's only the first week. I chose the "lean" program because it has the most cardio in it. Instead of doing the cardio workouts in the program however, I am going to go do the elliptical at the gym. Cardio is cardio right? I would rather do the elliptical than jump around in the bedroom on my stupid knee! I am going to substitute kenpo for elliptical as well. Kenpo has a lot of jumping and boxing moves. It would be cool to learn in time.. maybe the next P90X go around when I've made some improvements and gotten stronger...provided I survive the next three months!
It's been going good but I am pretty darn sore. I did core synergistics first. There were a few exercises I couldn't do in the workout but I did my best and am happy with the progress I made. Day 2, my legs didn't want to work at all. I was so sore from core synergists that I almost couldn't get on the elliptical... almost hehe. I made it and put in my hour of sweat. I had a nice relaxing massage Wednesday before the gym so that made it a bit easier. I had another most relaxing massage today due to some forgotten long term scheduling.
One may think that two massages in the same number of days is indulgent. Then that someone could start P90X and understand lol I am so grateful that I made that scheduling mistake for this week! After the massage today (hehe) I did chest & arms. I was able to do all but one of the moves...back pat! But then, enters ab ripper... ab ripper is just not right! I mean.. who needs abs anyway? SBF's that's who.. not SGF's! lol Not sure if I will be able to complete the ab ripper workouts this round, but I can do crunches for 16 minutes! That's something! I'm looking forward to the rest of this week and seeing how much I improve next week. Go team BeachBody! :)
Subject change...FOOD: I'm about to inherit a big bunch of canning supplies free of charge! Goodbye canned, packed full of sodium veggies! I shall make syrup with no artificial ingredients, and organic preserves, applesauce, nutritious all natural soups, tomato sauces, salsa...the list goes on. I'm totally stoked about this and can't wait for delivery of the goods!
I tried organic beef for the first time this week. It's so much tastier than regular hamburger, I was shocked at the difference! It's expensive of course but there were 3lbs in the meat clearance section at Fred Meyer. It's moments like these that I tell myself the cost to my health from eating toxic meat is worse than the price on that organic package! However, I'm going to be looking in the clearance section for deals like that in the future!
Speaking of deals (but having nothing to do with deals).. I finally got my PB2 in the mail from some website that was not Amazon. It was worth the two week wait (stupid company not Amazon)! Regular peanut butter has about 200 calories per serving. PB2 has..drum roll.. 45! Way less fat and all that peanut butter taste too! It's such a find! I asked the health food store in town if they carried it and they said they are in the process of getting some on the shelf! Won't have to order online again, whoop whoop! PB2 is a great addition to Shakeology! Yum!
It's finally summer in Washington- even if the weather doesn't confirm it. Lot's of tasty things in season right now and coming up soon. Check out the app at the bottom of the page for the skinny...love that little app thingy :)
It's been going good but I am pretty darn sore. I did core synergistics first. There were a few exercises I couldn't do in the workout but I did my best and am happy with the progress I made. Day 2, my legs didn't want to work at all. I was so sore from core synergists that I almost couldn't get on the elliptical... almost hehe. I made it and put in my hour of sweat. I had a nice relaxing massage Wednesday before the gym so that made it a bit easier. I had another most relaxing massage today due to some forgotten long term scheduling.
One may think that two massages in the same number of days is indulgent. Then that someone could start P90X and understand lol I am so grateful that I made that scheduling mistake for this week! After the massage today (hehe) I did chest & arms. I was able to do all but one of the moves...back pat! But then, enters ab ripper... ab ripper is just not right! I mean.. who needs abs anyway? SBF's that's who.. not SGF's! lol Not sure if I will be able to complete the ab ripper workouts this round, but I can do crunches for 16 minutes! That's something! I'm looking forward to the rest of this week and seeing how much I improve next week. Go team BeachBody! :)
Subject change...FOOD: I'm about to inherit a big bunch of canning supplies free of charge! Goodbye canned, packed full of sodium veggies! I shall make syrup with no artificial ingredients, and organic preserves, applesauce, nutritious all natural soups, tomato sauces, salsa...the list goes on. I'm totally stoked about this and can't wait for delivery of the goods!
I tried organic beef for the first time this week. It's so much tastier than regular hamburger, I was shocked at the difference! It's expensive of course but there were 3lbs in the meat clearance section at Fred Meyer. It's moments like these that I tell myself the cost to my health from eating toxic meat is worse than the price on that organic package! However, I'm going to be looking in the clearance section for deals like that in the future!
Speaking of deals (but having nothing to do with deals).. I finally got my PB2 in the mail from some website that was not Amazon. It was worth the two week wait (stupid company not Amazon)! Regular peanut butter has about 200 calories per serving. PB2 has..drum roll.. 45! Way less fat and all that peanut butter taste too! It's such a find! I asked the health food store in town if they carried it and they said they are in the process of getting some on the shelf! Won't have to order online again, whoop whoop! PB2 is a great addition to Shakeology! Yum!
It's finally summer in Washington- even if the weather doesn't confirm it. Lot's of tasty things in season right now and coming up soon. Check out the app at the bottom of the page for the skinny...love that little app thingy :)
Friday, June 1, 2012
Tools Part Deux
After getting a good idea of your calorie burn and intake throughout the day, it's time to adjust those numbers and get those sacks of potatoes (aka body fat) OFF! I touched on this subject a bit in the last post, but I think that having a heart rate monitor is worth mentioning more thoroughly!
Heart rate monitoring is the only way to know what zone you are achieving during a work out. Everyone's target zone is different based on what they are trying to accomplish. I was surprised to find that a less intense work out burns more fat than a "balls to the wall" one. For me, the zone I'm looking for is to have my heart rate fall between 135 and 145 bpm. When I'm on the elliptical, giving it all I've got, I can easily climb into the 156-162 bpm range. This puts me in an aerobic zone rather than fat burning. More about the different zones at Live Strong.
Although I am still burning fat in the aerobic zone, gaining muscle, and burning more calories than in the lower intensity zone, I am only burning about 50% of calories from fat. By maintaining a heart rate of 135-145 bpm, I am burning about 75% of my calories from fat. Since my goal during this training schedule is to burn as much fat as possible, I need to keep my work out in the proper zone and slow it down! There are lots of calculators on the web for determining your heart rate zone and once you know your rest rate, you can get your numbers pretty accurate. Rest rate is best taken first thing in the morning and averaged over a few days. There are many free heart rate apps out there. I use one called Heart Fitness on my iPhone.
Most of the machines available in the gym have a heart rate monitor built in. All you have to do is grip the handles and it will tell you where you are at. For a more constant monitor you can buy a heart rate monitor at any sports store. Sometimes you can even find them on sale! Again, be sure you get one with a strap! I have a BowFlex heart rate monitor and it is compatible with all the equipment at the gym. This means that I just strap it on and go. The display on the machine I'm using tells me where I'm at without handle gripping. Love it!
Heart rate monitoring is the only way to know what zone you are achieving during a work out. Everyone's target zone is different based on what they are trying to accomplish. I was surprised to find that a less intense work out burns more fat than a "balls to the wall" one. For me, the zone I'm looking for is to have my heart rate fall between 135 and 145 bpm. When I'm on the elliptical, giving it all I've got, I can easily climb into the 156-162 bpm range. This puts me in an aerobic zone rather than fat burning. More about the different zones at Live Strong.
Although I am still burning fat in the aerobic zone, gaining muscle, and burning more calories than in the lower intensity zone, I am only burning about 50% of calories from fat. By maintaining a heart rate of 135-145 bpm, I am burning about 75% of my calories from fat. Since my goal during this training schedule is to burn as much fat as possible, I need to keep my work out in the proper zone and slow it down! There are lots of calculators on the web for determining your heart rate zone and once you know your rest rate, you can get your numbers pretty accurate. Rest rate is best taken first thing in the morning and averaged over a few days. There are many free heart rate apps out there. I use one called Heart Fitness on my iPhone.
Most of the machines available in the gym have a heart rate monitor built in. All you have to do is grip the handles and it will tell you where you are at. For a more constant monitor you can buy a heart rate monitor at any sports store. Sometimes you can even find them on sale! Again, be sure you get one with a strap! I have a BowFlex heart rate monitor and it is compatible with all the equipment at the gym. This means that I just strap it on and go. The display on the machine I'm using tells me where I'm at without handle gripping. Love it!
Unrelated Inspirational Side Note:
SBF is running down a mountain tomorrow...27.7 hard miles full of roads, trails and mud. He is going to do this while carrying a 10 lb pack! He's amazing! Whenever I am exhausted, sore, ready to throw in the towel...I think about what he has accomplished and I press on. Today is just another day toward the goal. I just need to get through today and every tomorrow will be easier and easier. I have been working toward a better me for almost 6 months now and have made great progress...more than I expected! I can only imagine where I will be in another six months. It all starts with today. There is no limit to what I can achieve and pretty soon, I could be running down the mountain with him! :) GO ME!Sunday, May 27, 2012
"Go Me" 10K Results Are In
The "Go Me" Greenlake, WA 10K was a complete success! Everyone who registered showed up and completed the race :) I came in Elite #1 with my trusty pacer right beside. Our final finish time was 2:24, not too shabby for 6.2 miles!
SBF surprised me with bib's in celebration of the event. He is so inspiring I almost cried! Although I previously said I was looking forward to walking this race with my trusty head phones, I am very pleased to say I was wrong. It was great to have SBF at my side, in the final tough moments, having him there made all the difference!
The feeling of accomplishment reached in setting a goal and then meeting it is unmeasurable! I made medals to commemorate our accomplishment. But this isn't the end for me. I am inspired to press on, set new goals and meet them. For the next 8 weeks, I am going to focus on fat burn as planned without any official races. My main goal for this year is to get off another 30 lbs and the best way to do that in the quickest amount of time is to spend more time doing cardio and less time walking. So, distance is on hold for now and fat burning is a go Go GO!!
Wednesday, May 16, 2012
Schedules are Good M'Kay
This has been a very long week, and it's only Wednesday! I am getting to a place where I look forward to hitting the gym and giving it all I got after work. I think my favorite piece of equipment so far is the elliptical. I use the one with the hand swingy thingies. I have a heart rate monitor that works with the machine so it displays my heart rate non stop. This allows me to stay in the target zone for the most fat burn my entire work out. Love it!
Schedules, I feel, are a very good thing. They are a good way to hold yourself accountable for getting the exercises in to reach your goal. I started out with just going to Curves three times a week. That was the spark that began the journey. My second schedule was a novice program created by Hal Higdon (a well known runner and author) that got me into walking with a goal of reaching the 5K distance. I never faltered from my schedule. Every day, I had to take time for myself and get the exercise in. I completed this goal with SBF during the Cupcake Fun Run March 24, 2012. Onward to the next schedule.
The next schedule for me is the one I am currently following. My goal is a 10K walk which I intend to complete on 5/25/12. I'm feeling like this will happen around Greenlake. Just a nice 6.2 mile walk, two laps around the beautiful lake, all by myself...just me and my headphones. Yeah, I'm excited for it. :)
My next schedule is done and ready to begin 5/28/12! I'm excited about it! Not only am I excited about the newness there, but of the additions I have made and the calories I shall burn..I can almost feel it already! It's gonna go a little something like this...
It's important to get a variety during the week and to not let anything keep you from it! The only way a training program works is if you work it! The only day I have missed so far this entire year is my birthday. Even when I wasn't feeling all that great, I got out there and walked the distance. Funny thing is, the more I exercise, the less days I feel sick anyway.
Cross train, followed by strength & stretch is a good way to go for a schedule... and SBF approved! :) Today, I added the morning interval training to my current schedule. Even though it wasn't in the original plan, due to the result of the training, it will be a great thing! It takes just 10 minutes a day but will help me to burn calories all day long.. around 12 hours. That gives me time to do the work thing and hit the gym in the afternoon and keep the calorie burn going till the next morning! 10 minutes...wow! Gotta love that man of mine who told me about this training tip that will help me burn baby burn. :)
This week, I went to Curves on Monday, walked three miles with my daughter on Tuesday, 10 minute interval training Wednesday morning followed by 45 minutes on the elliptical and about 10 minutes doing laps in the pool. Then, the best part of all..the jacuzzi. Spent about 15 minutes stretching in the jacuzzi...that alone is worth all the sweat, money and glory lol. Ahhhhh. Tomorrow I will be visiting Curves followed by a 2 mile walk. Friday, 5.5 miles around Langus park and then Saturday is back at the gym for 60 minutes on the elliptical. Come to me Saturday!!
Schedules, I feel, are a very good thing. They are a good way to hold yourself accountable for getting the exercises in to reach your goal. I started out with just going to Curves three times a week. That was the spark that began the journey. My second schedule was a novice program created by Hal Higdon (a well known runner and author) that got me into walking with a goal of reaching the 5K distance. I never faltered from my schedule. Every day, I had to take time for myself and get the exercise in. I completed this goal with SBF during the Cupcake Fun Run March 24, 2012. Onward to the next schedule.
The next schedule for me is the one I am currently following. My goal is a 10K walk which I intend to complete on 5/25/12. I'm feeling like this will happen around Greenlake. Just a nice 6.2 mile walk, two laps around the beautiful lake, all by myself...just me and my headphones. Yeah, I'm excited for it. :)
My next schedule is done and ready to begin 5/28/12! I'm excited about it! Not only am I excited about the newness there, but of the additions I have made and the calories I shall burn..I can almost feel it already! It's gonna go a little something like this...
Mon: Cross Train: 30 min equipment, Yoga Fusion 6pm at the gym
Tues: Strength & Stretch: Morning interval training, Curves, P90X arms
Wed: Walk: 3-5 miles walk Langus
Thurs: Cross Train: Morning interval training, 45 min equipment gym
Fri: Strength & Stretch: Curves, 2 mile walk, P90X yoga
Sat: cross train: 60 min equipment gym, evening interval training
Sun: Rest
It's important to get a variety during the week and to not let anything keep you from it! The only way a training program works is if you work it! The only day I have missed so far this entire year is my birthday. Even when I wasn't feeling all that great, I got out there and walked the distance. Funny thing is, the more I exercise, the less days I feel sick anyway.
Cross train, followed by strength & stretch is a good way to go for a schedule... and SBF approved! :) Today, I added the morning interval training to my current schedule. Even though it wasn't in the original plan, due to the result of the training, it will be a great thing! It takes just 10 minutes a day but will help me to burn calories all day long.. around 12 hours. That gives me time to do the work thing and hit the gym in the afternoon and keep the calorie burn going till the next morning! 10 minutes...wow! Gotta love that man of mine who told me about this training tip that will help me burn baby burn. :)
This week, I went to Curves on Monday, walked three miles with my daughter on Tuesday, 10 minute interval training Wednesday morning followed by 45 minutes on the elliptical and about 10 minutes doing laps in the pool. Then, the best part of all..the jacuzzi. Spent about 15 minutes stretching in the jacuzzi...that alone is worth all the sweat, money and glory lol. Ahhhhh. Tomorrow I will be visiting Curves followed by a 2 mile walk. Friday, 5.5 miles around Langus park and then Saturday is back at the gym for 60 minutes on the elliptical. Come to me Saturday!!
Tuesday, May 8, 2012
Arms or Wings?
I've decided to add a section of P90X to my routine this week. I've added the section that targets arms- specifically triceps. I'm not real happy with the shape of my triceps at the moment. They are flabby like wings and have always bugged me. Luckily, SBF is doing P90X so I have the opportunity to join him!
Another "join" opportunity that happened recently is my ability to join SBF's gym! He works out at Emerald City Athletic Club and has agreed to add me to his membership! This will allow me to do my cross train work outs on something other than the same ole glider twice a week. Believe me when I say that the glider gets extremely boring. It would be nice to try out new equipment and..best of all...the gym has a pool and jacuzzi! Yeah.. that's right, I can soak after my work outs..ahh.. I can hardly wait!
I am excited to use the elliptical machine as my first cross train work out on Thursday and to have the opportunity to go to the gym for soaks whenever I feel like I need one. Also, I can do work outs with SBF! This Thursday, it will be a 40 minute routine followed by the aforementioned soak. Yeah..talk about a nice routine! I am totally looking forward to it!
I can't believe I just said that I am looking forward to a work out! Ha! So much has changed in my mentality toward exercise and fitness. This machine of mine is getting a much needed tune up! During my 5 mile walk today, I reflected on a moment, not too long ago, when I was exhausted after walking about a mile to have lunch with my daughter. I have come so far since then! I am proud of the accomplishments I have made so far and look forward to see how much more I can do! I want this body to stick around for a while...and I don't mean sticking to the couch! hehe.
I have to give a much deserved shout out to SBF for being my inspiration, encouragement and all around loving boyfriend! Yes, the changes I've made I have done for myself and without his ever mentioning a need for it... however his mere presence and persistence in reaching his goals has been enough for me to want to change me. Without a word, he has changed my life.
Coming up this week: Inspiring Hope Run on Saturday, followed by my 10K two Friday's after! Then..who knows! I will definitely incorporate some classes at my new gym, keep up my curves routine, get these wings of mine back to the shape of arms.. and get my walk on.. but what else? Hmmm!
Another "join" opportunity that happened recently is my ability to join SBF's gym! He works out at Emerald City Athletic Club and has agreed to add me to his membership! This will allow me to do my cross train work outs on something other than the same ole glider twice a week. Believe me when I say that the glider gets extremely boring. It would be nice to try out new equipment and..best of all...the gym has a pool and jacuzzi! Yeah.. that's right, I can soak after my work outs..ahh.. I can hardly wait!
I am excited to use the elliptical machine as my first cross train work out on Thursday and to have the opportunity to go to the gym for soaks whenever I feel like I need one. Also, I can do work outs with SBF! This Thursday, it will be a 40 minute routine followed by the aforementioned soak. Yeah..talk about a nice routine! I am totally looking forward to it!
I can't believe I just said that I am looking forward to a work out! Ha! So much has changed in my mentality toward exercise and fitness. This machine of mine is getting a much needed tune up! During my 5 mile walk today, I reflected on a moment, not too long ago, when I was exhausted after walking about a mile to have lunch with my daughter. I have come so far since then! I am proud of the accomplishments I have made so far and look forward to see how much more I can do! I want this body to stick around for a while...and I don't mean sticking to the couch! hehe.
I have to give a much deserved shout out to SBF for being my inspiration, encouragement and all around loving boyfriend! Yes, the changes I've made I have done for myself and without his ever mentioning a need for it... however his mere presence and persistence in reaching his goals has been enough for me to want to change me. Without a word, he has changed my life.
Coming up this week: Inspiring Hope Run on Saturday, followed by my 10K two Friday's after! Then..who knows! I will definitely incorporate some classes at my new gym, keep up my curves routine, get these wings of mine back to the shape of arms.. and get my walk on.. but what else? Hmmm!
Monday, April 30, 2012
Goodbye April
The moon in April is the Grass Moon, aka Wind Moon. The wind moon is a good time to travel or seek out new endeavors like lifestyle or personality changes. It's a time between winter and summer, when you can still set a goal to accomplish something in 2012 and get there without loss of momentum throughout the year.
April is a month for celebration! My birthday, my man's birthday and Earth day all happen in April...all in a row the 21st through 23rd. This year, we decided to travel, and take a beach side mini vaca down Hwy 101 into Oregon. We had an amazing time and got to see a part of the coastline that we hadn't seen before. It's was an all out sappy weekend :) we were able to stick to our diet along the way, having brought all our food with us! We only splurging on a few cheese samples at the Tillamook cheese factory during our brief visit (we went through the sample line twice haha).
The best part is that we slept in the X-terra on our road trip and spent little money while having a fantastic time together! Most of the cost was in gas since prices are flipping outrageous! We had breakfast in Astoria with a bunch of noisy seals right on the pier, we went to an aquarium in Seaside on a sandy beach, and we saw the Tillamook Air Museum! We had the opportunity to see some of our favorite things along our journey making the trip real memorable. I would say that travel took place this month, exponentially!
With 8 months to go in 2012, I'm on track to meet my weight loss goal! I'm 43.8% there already at the end of April! That's a lifestyle change percentage I'm happy to see! I feel great! :) I'm enjoying my time in the kitchen and learning how to make "healthy" taste good! There are so many new all natural and organic products available at Fred Meyer that I'm having no trouble finding the right choices for my family. In this month, I have made a lifestyle change as to what we consume in this house for sure! I implemented the changes to the groceries I buy at the end of last month, but by the time April began, I can honestly say there were no toxins in my kitchen!
This month I have made a conscious decision to exercise some personality changes as well as physical ones. I'm making an effort to exercise my patience, understanding, and compassion for others. Patience in both my jobs- as a mother and employee, understanding in the limitations of others who are stuck in repetition and can see no end, and compassion enough to take time and listen when someone needs to just get it out. Of course not all goals can be met over night. Luckily, I have the rest of the year to master this one. Ha!
All in all, I am sorry to see April go...but all good things must come to an end... as they say. I feel like I have really gotten the most out of the moon energy this month, utilizing it in many ways. We did some epic traveling and I've made some lifestyle and personality changes that will help me become a better me.
Hello May! May has some cool things in store too! I plan to complete my distance goal this month and complete a 10K walk. I am doing this without any kind of associated race, just walking on my own. I have a 5K race planned in Mukilteo along the way called The Inspiring Hope run. Of course, I am walking it, but I'm doing so with a dear friend of mine who is moving. It will be great to get the opportunity to take a walk with her before she goes to Oklahoma. SBF is running in the Rock n Roll Portland race this month which means anther road trip! This one will be much more comfortable however with a jacuzzi and indoor pull to indulge in! With all these things planned, how could the month not be fantastic? But that's the old "glass is half full" personality talking.. all optimistic and stuff lol I think I will keep that trait around while I coax in the new additions :)
April is a month for celebration! My birthday, my man's birthday and Earth day all happen in April...all in a row the 21st through 23rd. This year, we decided to travel, and take a beach side mini vaca down Hwy 101 into Oregon. We had an amazing time and got to see a part of the coastline that we hadn't seen before. It's was an all out sappy weekend :) we were able to stick to our diet along the way, having brought all our food with us! We only splurging on a few cheese samples at the Tillamook cheese factory during our brief visit (we went through the sample line twice haha).
The best part is that we slept in the X-terra on our road trip and spent little money while having a fantastic time together! Most of the cost was in gas since prices are flipping outrageous! We had breakfast in Astoria with a bunch of noisy seals right on the pier, we went to an aquarium in Seaside on a sandy beach, and we saw the Tillamook Air Museum! We had the opportunity to see some of our favorite things along our journey making the trip real memorable. I would say that travel took place this month, exponentially!
With 8 months to go in 2012, I'm on track to meet my weight loss goal! I'm 43.8% there already at the end of April! That's a lifestyle change percentage I'm happy to see! I feel great! :) I'm enjoying my time in the kitchen and learning how to make "healthy" taste good! There are so many new all natural and organic products available at Fred Meyer that I'm having no trouble finding the right choices for my family. In this month, I have made a lifestyle change as to what we consume in this house for sure! I implemented the changes to the groceries I buy at the end of last month, but by the time April began, I can honestly say there were no toxins in my kitchen!
This month I have made a conscious decision to exercise some personality changes as well as physical ones. I'm making an effort to exercise my patience, understanding, and compassion for others. Patience in both my jobs- as a mother and employee, understanding in the limitations of others who are stuck in repetition and can see no end, and compassion enough to take time and listen when someone needs to just get it out. Of course not all goals can be met over night. Luckily, I have the rest of the year to master this one. Ha!
All in all, I am sorry to see April go...but all good things must come to an end... as they say. I feel like I have really gotten the most out of the moon energy this month, utilizing it in many ways. We did some epic traveling and I've made some lifestyle and personality changes that will help me become a better me.
Hello May! May has some cool things in store too! I plan to complete my distance goal this month and complete a 10K walk. I am doing this without any kind of associated race, just walking on my own. I have a 5K race planned in Mukilteo along the way called The Inspiring Hope run. Of course, I am walking it, but I'm doing so with a dear friend of mine who is moving. It will be great to get the opportunity to take a walk with her before she goes to Oklahoma. SBF is running in the Rock n Roll Portland race this month which means anther road trip! This one will be much more comfortable however with a jacuzzi and indoor pull to indulge in! With all these things planned, how could the month not be fantastic? But that's the old "glass is half full" personality talking.. all optimistic and stuff lol I think I will keep that trait around while I coax in the new additions :)
Saturday, March 31, 2012
5K Part Deux
Rain, hail, sunshine..living in Seattle guarantees the unexpected. I love living here, don't mind walking in the rain, so today's walk in my second official 5k was a pretty perfect day! We walked the Can Do 5K in Bothell WA. The walk benefitted children with special needs, funding special programs. It was a pleasure to be part of this event in it's 4th year. It was even more special that I had SBF and my mom with me to do the deed.
We woke up at the butt crack, had our Shakeology tasty beverage breakfast and prepared for the drive to Bothell. SBF got up early and did a quick 9ish miles before he joined us just in the nick of time to begin! It was raining the whole way and we were soaked the cold before it started. It didn't take long though before our blood was pumping and we were half way in. Mom and I walked at a good pace while SBF jogged backward in front of us once more. He got a lot of high fives and comments with his backward jogging, which were well deserved! I think I had a pretty good time this round, finishing the 3.1 miles in 1:02:58. Details can be found at: my Can Do 5K results.
If I have any regrets for today it is that my sister wasn't able to join us...that was a total bummer. All in all, I am very pleased all around with today and am anxious to start my next journey...on the way to the 10k! My training is designed and the date picked. Look out 5/22/12.. I'm coming at ya!
If I have any regrets for today it is that my sister wasn't able to join us...that was a total bummer. All in all, I am very pleased all around with today and am anxious to start my next journey...on the way to the 10k! My training is designed and the date picked. Look out 5/22/12.. I'm coming at ya!
Tuesday, March 27, 2012
And so it Begins...
I began this year with intentions of making a lot of personal changes in my life. It started with a change in my diet (read all about it in my topics on toxic chemicals and nutrition), and ended with a reflection on the last 20 years, a curious defiance toward my doctor and a complete change in my lifestyle.
On January 5th 2012, I joined Curves. At first I wasn’t sure if it was the right choice for me but after looking at what they had to offer, I found it to be a great alternative to an everyday gym. My problem with a gym membership is I get there and have no idea what I am doing, what machines to utilize and/or what to do next! The idea behind Curves is to obtain a 30 minute cardio work out and strength training at the same time. This is done by completing the “circuit”. The circuit contains 14 machines that, at the end of the 30 second cycle, allow you to work out all the major muscles. To keep your heart rate elevated throughout the routine (and provide a complete 25 minute cardio workout in addition to strength training), they offer bounce boards between each station. I choose to run on the bounce boards but you can do whatever you like to keep your heart rate elevated.
I am not able to run routinely on roads due to a meniscus tear injury in 2004 that permanently damaged my left knee and resulted in arthritis and constant achy tenderness. The bounce boards give me a cushion that allows for less stress on my injury, enabling me to get my run on. I began my membership with a commitment to visit Curves at least three times a week. For the month of January, I only faltered one week in this commitment… when it was snowing real bad and I couldn’t leave home and get there.
A body in motion…
After about the first month of weekly visits at curves, and a great reduction in the amount of chemicals/poisons I was ingesting, I began to crave more exercise in my routine. I have attended many races with SBF (www.sbf-runs.com) as his transportation, confidant and support but never walked away with a medal of my own. SBF suggested that I challenge myself by walking a 5K. He found a 5K race right in our home town that gave out medals to all participants. I pondered this for a while, not sure if my knee could carry me that far. However, my body was already in motion and the challenge began to be quite appealing…I wanted that medal!
I searched on the internet for training schedules and found a few, but SBF suggested I follow one created by Hal Higdon (www.halhigdon.com). Hal has been running for half a century and many have used his training schedules for their preparedness, including SBF. Hal is also a gifted writer having written many books on marathons, training and some non-fictions. I decided to adopt his 5K program with a few slight changes to fit my weekly schedule, and start my training. The first week started out with short walks about 15 to 20 minutes three times a week with a longer walk on the weekends. I began doing the short walks at work during my breaks and the long walks around my neighborhood. As the training progressed, the walks increased and so did my stamina.
On March 24th 2012, SBF and I woke up at the butt crack (typical race day time to wake up) and drove to the trail head where the Cupcake Fun Run/Walk began. We got there about an hour early to ensure we had parking onsite. The offsite parking was about .4 miles away and I didn’t want to add .8 to my very first 5K. The route was along the centennial trail in north Marysville/Arlington area. We were one of the first participants there. It was extremely cold and we were in our race gear (real close thin material) making it even colder. BRR! But, once the race started it didn’t take long to warm up the blood.
As we began, SBF decided to tempt me by jogging the race backwards, in front of me… just out of my reach. He had additional reasons for running backwards, working out new muscles and stretching etc (read about it at www.sbf-runs.com) . He was an absolutely perfect inspiration, claiming to have a "carrot" for me if I caught him (hehe). The trail was a pretty mild uphill grade, a turn around half way in and down grade all the way back. The whole thing was perfect from start to finish (although note to self: next time we plan to spend time waiting in the truck, I’m bringing blankets!!).
I completed my very first 5K walk and received my cupcake medal, and in addition, SBF got a first place ribbon for being the first male finisher, WOOHOO! My next 5K is scheduled for this weekend and is a charity run/walk to support Autism research in Bothell. I am personally invested in this cause, as I have an autistic son. I am able to continue my walking goals and help a great cause close to my heart. It’s a win win!
Tends to stay in motion…
After the 5K race on Saturday, I met my mom and sister for an afternoon stroll in downtown Seattle. We walked an additional 3 or so miles with hills all around. It was a great afternoon together as always. At the end of the day, I started adding up my mileage, and I got to thinking…I bet I could do a 10K.
My new training schedule starts next week. It’s an 8 week schedule that I had to tweak a bit in order to have my relaxing Sundays, but I’m really looking forward to it. The walks are longer during the week and even longer still on the weekends. The schedule includes strength training (which I will get at curves) and cross training. I am going to use the glider my mom is storing in my garage to meet the cross training requirement. I am thinking I will complete the 10k around Greenlake sometime near 5/22/12. From there.. there’s no telling what I will do!
My new training schedule starts next week. It’s an 8 week schedule that I had to tweak a bit in order to have my relaxing Sundays, but I’m really looking forward to it. The walks are longer during the week and even longer still on the weekends. The schedule includes strength training (which I will get at curves) and cross training. I am going to use the glider my mom is storing in my garage to meet the cross training requirement. I am thinking I will complete the 10k around Greenlake sometime near 5/22/12. From there.. there’s no telling what I will do!
I used to think I just had no time to exercise or to make it an important part of my life. SBF found a quote recently that really seems to fit here: “If you have time for Face book, you have time to exercise. It’s not about having time, it’s about making time!” Exercise is now a big rock (big rock/little rock is a Steven Covey prioritization thing I will likely write about later) for me- something that is required. So it cuts into my TV/Face book time.. I’m so not missing it!
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