Flooded Out: Week Eight, Day 3

I spent all day looking forward to my workout. I signed up for the health and wellness program through my employer so I was also anxious to earn points for my workout. Double the benefits. Since it had been raining like crazy for the past two days, I was so grateful that the weather had improved. I thank God.

Four o'clock couldn't come fast enough. I put on my HRM, my sneakers, grabbed my iTouch,a bottle of water, and headed out the door. I made a left into the Greenway and encountered a closed gate with this sign:

My heart sank. A huge part of me just wanted to go to Wendy's a get a large fries. Instead, I texted a few friends and headed out for plan B. Traffic was horrible. Because I've been doing great with my hydration, I had to pee. So, I stopped at the grocery to pee and pick up some zucchini. It then dawn on me that plan B wasn't going to work because that path is along the river. It was probably flooded too.

The gym is a no-go around 5. No way was a going to get a treadmill. Plus, I needed one for more than 30-minutes. On top of that, I don't want to risk injury by running on a treadmill, if I can help it. So....I decided to try my back-up gym at my complex. It was crowded too--only two treadmills there.

In the end I decide to do strength training and pray the path(s) is/are clear for tomorrow. If not, I will do what I can on the treadmill tomorrow.

Now, I'm off to try a zucchini chips with sea salt and paprika recipe.

Sunday's Stroll

I was so tired this morning. If I wasn't on the schedule to work in the nursery at church, I would have slept in. Thankfully, we only had one child and he feel asleep after playing for 30 minutes. I spent the rest of the time stretching and sipping coffee. All I could think about was coming home and taking a nap.

As soon as I came home, I ate and went to bed. I tossed and turned for about an hour. I thought about blowing off my walk but thought about how I felt yesterday. If I want to be able to run up hills, I need to keep up my cardio.

I wasn't sure I was going to be able to walk one mile. My left leg was so tight. It's my fault. I haven't been consistent with the exercises Dr. Smith gave me. I also did not do enough stretching yesterday. After two miles, my leg felt a bit more loose. I was tempted to stop but decided to keep going. I'm glad I did. Being consistent about my workouts is what is going to help me get across my next finish line.

Tomorrow I am planning to run 3.1 miles in my usual spot. We'll see how it goes. It's so frustrating that sometimes I can run nonstop and other times I cannot. Again, consistency is key.

Motivational Monday

Today was strength training day. My goal is to lift weights at least twice a week. For the past two weeks, I have only lifted once a week. As much as I love lifting weights, I don't like the feeling the next day. I think I'm overdoing it so I tried to take it a bit easy today. I really need to create a plan and stick to it.

I also did 35 minutes on the Elliptical and a 10-minute cool down on the stationary bike. I feel pretty good.

Tomorrow I'm going for a four-mile walk. I want to make sure I keep up my cardio endurance. My 5K is a month away!

Couch to 5k: Week Seven, Day 3

I did it! It took me a while but I did it! I was so worried that I wasn't going to be able to complete the 27-minute run because I'd taken so many days off. Yesterday, I got up, told myself I wasn't going to let the rain stop me, got dressed, walked out of the door, and froze. I took one look at that wet payment and panicked! I have this overwhelming fear that I am going to slip and fall.

Anyhow, I am grateful I made it. Just think about fourteen minutes into it I thought about quitting. I'm not sure why. I really wasn't that tired or out of breath. My legs felt fine. I keep repeating, it's your mind that wants to quit, not your body!

C25K Update

Saw this on the Biggest Loser Facebook page:





I finally moved on to Week Five in my Couch to 5K training. I’m planning to repeat Day 1 tomorrow. The weather here has been cold and rainy so I’ve been running on the treadmill. I just need to keep up my training on a regular basis. Outside or on the treadmill, I do know that I am going to make running a regular part of my fitness routine. I can’t believe how quickly my endurance has diminished. Anyhow, I’m plugging away – still having the same struggles with getting enough sleep, drinking enough water, and not eating too much food. Through it all I am keeping my eyes on the prize – I am a runner!

Weekly Weigh In

No weight loss this week.

I started Week Four of the Couch to 5K. It’s weird because this week was a breeze. Not that I have been running consistently, my body feels better. I am not as drained before. I do need to work on more stretching. I’m still training on the treadmill. Hopefully I will be able to start running outside soon.

I dropped out of the 100 Day Burpee Challenge. I just couldn’t do more than 30. I am proud of myself for making it that far.

Week Eight: Weekly Weigh In

Another week, no weight loss. I am not sure. I have been slacking with my meal planning and prep. When I do not plan and prep my meals, I tend to eat crappy. Yesterday for dinner I had two Odwalla bars. While I am not overeating, my body is not getting optimal nutrition.

More than anything, I think the real reason I am not losing weight right now is lack of sleep. This is a HUGE challenge. I have been working seven days a week, sometimes until midnight. I really need to focus on getting adequate nutrition and sleep.

On another note, my Couch to 5K training is going well. Yesterday I finished Week Two. I repeated it. Monday I plan to move onto Week Three.

I am also participating in a 300 Pounds and Running's 100 Days of Burpress challenge. I can't believe I've made it so far. Just like anything, I am learning it is more mental than physical. I go slow, take my time, breathe, and get the job done.

Week One - Couch to 5K

I did it! Week One of my Couch to 5K training is done. I really did not feel like running today. My stomach had been upset all day. I felt a bit better around 5:30 so I headed to the gym. I hate running on the treadmill but I needed to be close to a bathroom. It was the longest 30 minutes I’ve spent in a while! I am so grateful to God I was able to stick with my plan. I think I’m going to repeat Week One just to get my body used to running again. I’m working on building my endurance and strengthening my core. My goal is to run my next race nonstop – no walking. If I stick to my plan and work diligently, I’m sure I can meet my goal.

Week One - Weekly Wrap Up

I just weigh myself and I didn't lose a thing! I am in such a quandry about this weighing in. I purchased a Fitbook to help me keep track of my workouts while at the gym. I also use My Fitness Pal as my food diary. I share my food diary with my OA sponsor each evening. Because I attend OA, I do my best not to focus so much on my weight and focus on working my food and exercise plan. The thought is that if I'm working my programs as planned the weight will take care of itself.

I like that there's an weekly wrap up in Fitbook. I don't know if I'll be doing a weekly wrap up here each week but I can see my opportunities already:

The Good:

1. I made it to the gym 3x this week as planned.
2. I did not give in to my cravings for potato chips.
3. I successfully implemented my "eating out" action plan.
4. I followed my eating plan.

The Not-So-Good

1. I did not complete the cardio part of my Saturday workout.
2. I did not reach my daily water intake goal each day.

Ways to improve

1. I need to start drinking water first thing in the morning. I tend to sip on two cups of water until midmorning before even thinking about water. The best way for me to meet my daily goal is to make sure I drink 16 oz. first thing in the morning BEFORE drinking my coffee. Because I love my coffee, I have more incentive to drink water. It's already a given that I will be drinking water at the gym so this strategy will help me meet my goal.

2. I'm not too worried about not doing cardio on Saturday. I wasn't feeling so well so I give myself credit for showing up.

3. According to My Fitness Pal, I should be burning at least 400 calories each workout session. This is a HUGE opportunity for me. I don't always wear my HRM to the gym (perhaps that should be a goal) and when I do I usually burn around 350 calories. I really need my HRM to keep an accurate record of how many calories I'm burning.

It's Time to Take a Spin

When I joined LA fitness in November, I chose this specific gym because the classes are included in the membership fee and it’s one of the few gyms around here that has an indoor pool. One of my intentions in January is to begin taking spin and aquafit classes. In preparation, I did a cardio workout in the spin room to get used to riding on a spin bike. I was surprised by how different was from riding a regular stationary bike. It took me a few tries but I think I finally adjusted the bike to “comfortable” set up. I viewed a few YouTube videos last night and I think I may need to raise the handles a bit. Overall, it was a pretty hard workout. I’m pretty sore today but not so sore that I cannot walk. I’m going to do a few more workouts on my own. While I’m feeling nervous and a bit self-conscious about taking a group class, I am excited that I am in enough shape to even consider taking a 45-min cardio class.

Workout Plan Revisited

I’ve been thinking and revising my workout plan for next month for a while now. Truthfully, I’m just starting to feel comfortable with the machines I’ve been using. I feel I have a pretty good handle on my form. Anyhow, instead of changing things too much I decided to switch to full body workouts. I will be combining Workouts A and B. I will continue doing 30-minute cardio interval training. I think this will help me burn the amount of calories I need to get to my goal weight and body fat loss goal. Now that I’m looking back on this year, I know I really need to add more intensity to my workouts if I truly want to reach my goal.

Workout Routine

Okay, here’s my workout routine for the next two weeks.  I borrowed it from A Workout Routine

Workout A

1.    Squats
3 sets of 8-10 reps.
2 minutes rest between sets.

2.    Bench Press
3 sets of 8-10 reps.
2 minutes rest between sets.

3.    Rows
3 sets of 8-10 reps.
2 minutes rest between sets.

4.    Triceps Press Downs
1 set of 10-12 reps.

5.    Calf Raises
1-2 sets of 10-12 reps.
1 minute rest between sets.

Workout B

1.    Deadlifts
3 sets of 8-10 reps.
2 minutes rest between sets.

2.    Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.

3.    Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.

4.    Biceps Curls
1 set of 10-12 reps.

5.    Abs
1-2 sets of 10-12 reps.
1 minute rest between sets.

 

Basically, I’m going to be doing three full-body workouts a week.  I’m also going to start taking spinning and/or aqua fit on the remaining days.  I want to make sure I'm working out at least five days a week.  This program also recommends one full rest day.  This will probably be on Tuesdays because that’s my busiest day.  

More than my workout routine I know my food plan is crucial.  So for the next four weeks I will be alternating between the above workouts.  For example, Week 1 – ABA, Week 2 – BAB, Week 3 -- ABA, Week 4 – BAB.   After weight training, I will do 30 minutes interval training on the Elliptical or Bike.  Let’s do this!

P.S.  It looks like I’m putting my 5K training on the back burner for a while.  I think I’m going to scratch the MLK Run and shoot for the Color Run in the spring.

21-Day Challenge – Workout #12

21-Day Challenge – Workout #12

Today workout was hard! I decided to do an interval workout on the stationary bike today.  It was challenging! As challenging as it was, I was very surprised I didn’t burn as many calories as I thought I would.  I definitely got a good cardio workout.  I’m going to give it a shot on the Elliptical tomorrow.  I also did an upper body workout on weights.

21-Day Challenge -- Workout 6

21-Day Challenge – Workout

Tuesdays are a busy day for me.  I had every intention of getting up at 5 am and going to the gym.  Then, the soreness hit me when I jumped out of bed.  Monday’s workout is still with me so I decided to take it easy and do yoga at home.

Doing some reading about DOMS – delayed onset muscle soreness.  I know I just have to tough it out, do a little more stretching, I also probably need to do a better cool down so I’m going to add 10 minutes of easy cardio to the end of my workouts.  I also have a foam roller.  I need to start using it!

21-Day Challenge – Workout 2

21-Day Challenge – Workout 2

I’m still feeling a bit anxious before going into the gym.  As soon as I walked it the sales manager starting singing my name.  I was surprised he remembered my name.  I guess there aren’t many bald, black women who go to that gym.  I’m sure I make quite the impression.  Lol!  I left feeling more at ease.

Today I did 30 minutes on the Elliptical and then decided to focus on my upper body.

Ab Crunch Machine  - 50 lbs., 15 reps, 2x

Seated Row – 35 lbs., 15 reps, 2x

Lat Pulldown – 55 lbs, 15 reps, 2x

Tricep Kickbacks – 10 lbs, 15 reps, 2x

I’m feeling yesterday’s workout in my quads and today’s workout in my arms.  My goal is to add more exercises to my routine for the remainder of this month.  Then, I work on adding an additional set.

Today’s recovery meal – ½ cup of Silk Fruit and Protein Mixed Berry + a scoop of 365 Vanilla Whey Protein mixed with water.

21-Day Challenge: Workout 1

21-Day Challenge:  Workout 1

So I decided to kick it up a notch and commit to a minimum 45-minute workout for 21 days.  I have to admit I was a bit nervous going into the gym.  It’s huge and everyone looks like they know what they’re doing.  I put on my “fake it until you make it” face and went in: 

30 minutes cycling

Abdominal Curl Machine – 50 lbs., 15 reps – 2x

Leg Curls – 60 lbs., 15 reps – 2x

Leg Extensions – 30 lbs., 15 reps, 2x  

I also took a quick peek at the spin class.  I want to give it a try next week.  I think I can handle it.  I’ll just get a bike in the back of the room. 

My recovery meal – 8 oz. Silk Fruit and Protein Mixed Berry. 

Running: What's Next?

I posted my 5K pics on Facebook and my cousin comments, What's next? I've been thinking about this question all day today. My next goal is to run nonstop. Truth is it was my goal on Saturday. I truly believe I would have been able to accomplish my goal of running nonstop on Saturday if the course hadn’t been changed. Anyhow, I’m going on a silent retreat next week so I’ll be sitting most of the day.  I'm kind of worried I'm going to lose my momentum. When I return, I plan to work on my speed and tackle some hills. I’m also going to start running in the evenings. So grateful I no longer have to worry about the Atlanta heat.

 

 

 

Seven Days

Really panicking.  I couldn't run the way I wanted or expected to today. I lost one week when I wasn't feeling well.  I'm really struggling to run. Today I decided to run in the evening.  Since the 5K is in the evening, I guess I should give it a try.  The real reason is that I forgot to set my alarm last night.  Anyhow, my last few runs will be in the evening.

I had to stop and walk more than a few times today.  Not happy.  Feeling a little discouraged and frustrated.  It is what it is.  I'm just going to keep plugging away.  No matter what happens next Saturday, I am very proud of the progress I made.  It will be the first 5K I attempt to run but it won't be my last!

Crunch Time

Finally! I finally got myself together and went out for a run.  OMG! I did not do well.  I could barely finish a mile and my 5K is in nine days.  I'm not going to worry about it.  I'm just going to do my best.  It's my own fault for not pushing myself.  Even though I wasn't feeling well last week, I could have done some walking or something. 

So, I'm going to try again on Friday morning.  Tomorrow, I'll go for a brisk walk.  I'll go out again on Sunday and Wednesday.  Then Saturday will be the big day!

I am very grateful to God for the progress I've made.  While this will be the first 5K I attempt to run, it will not be my last!

Swim Lesson #3

I can swim! I can do the freestyle! Today I worked on my breathing technique.  It's not going so well but I know it will get better with practice.  I managed to swim an entire lap today! I was so excited!

Swimming definitely goes you a great workout! I'm wiped out!