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.

Squats Challenge Update

Quick update on the squat challenge: Today I did 70 squats. This is a personal best. I’ve never been about to do 70 straight squats. The down side is that my left knee and right ankle are starting to give me a little trouble so I need to pay better attention to my form.

I Hate Squats!

I really hate squats. I'm not sure why. They're supposed to be really good for you. So, if I hate squats so much, why did I sign up for this Holiday Squat-a-Thon???

21-Day Challenge Wrap Up

Yesterday was the last day of the challenge. I exercised 18 out of 21 days. Not bad. One of the three days it was a conscious choice. The other two days I was just plain lazy. My area of opportunity continues to be lack of sleep. I really need to work on my sleep schedule. I’m even thinking about doing this again and challenging myself to go to bed at a certain time. I may sign up again on December 1. We’ll see. What did I learn? I learned that 45 minutes isn’t as long as I thought. In fact, most of my workouts were at least an hour long. Yesterday I also noticed that I am beginning to feel changes in my body. I'm usually wiped out. I felt more energetic after my workout yesterday. I do think this has more to do with my food plan rather than the exercise. I have to keep in mind how much these two work in conjunction. This is good because now my focus is on tweaking my food plan. I still need to have a conversation with my OA sponsor but I need to have a clear plan in mind. I’ve been reading and researching. My plan is to have it in place by December 1.

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 #12

21-Day Challenge – Workout #11 

Yesterday was my best workout ever.  It was a lower body workout.  My goal was to burn 500 calories.  I burned 447.  I joined this weightlifting for women’s forum on MyFitnessPal.com and a few of the ladies were talking about NewRules of Lifting for Women.  I looked at a few reviews.  I don’t think I’m ready for that.  Others recommended a few weightlifting sites.  I checked out a few.  One of the things I learned last night while reading through some of these sites is that I could make more use of my cardio sessions.  I also think I’m going to find a specific program to follow during the month of December.  I may try a different eating plan too.  However, I would have to discuss that with my OA sponsor. 

Right now I’ve been doing 30-minute sessions on the treadmill, Elliptical, or bike and recently started doing a 15-minute cooldown.  Last night I came across the following Interval Cardio Training plan for lifters.  Unfortunately, I do not remember the site to give proper credit (I tried to find it but couldn’t).  Anyhow, I’m going to try this for the remaining week:

Interval Elliptical or Bike

Mins 1 – 2 – Level 1 (Easy effort)

Mins 3 – 5 – Level 2 (Moderate effort)

Mins 6 – 9 – Level 3 (Difficult effort)

Mins 10 – 11 – Level 2

Mins 12 – 15 – Level 3

Mins 16 – 17 – Level 2

Mins 18 – 21 – Level 3

Mins 22 – 24 – Level 2

Mins 25 – 26 – Level  1 

I’ll probably go to 30 mins on Level 1.  We’ll see how I feel.

21-Day Challenge: Workout #9

21-Day Challenge:  Workout #9

Yep.  Although it was day 10, it was workout number 9 for me.  I just felt too yucky on Friday to workout.  I think I did about 10 minutes of stretching and called it a day.  Anyhow, this workout was fine.  My body is sore but not too sore.  I do know I’m giving my muscles are a good workout.  Today was cardio and upper body:

Cycling – 30 minutes

Lat Pulldown – 55 lbs., 15 reps, 2x

Seated Row Machine – 30 lbs., 15 reps, 2x

Ab Machine – 50 lbs., 15 reps, 2x

Overhead Press – 35 lbs., 15 reps, 2x

Chest Machine (I don’t know the correct name) – 20 lbs., 15 reps, 2x

Pullover  Machine – 20 lbs., 15 reps, 2x

Cycling – 15 mins.

I’m feeling really tired.  I need to focus on getting some more rest.

I am also thinking about getting a Fitbook to help me plan and track my workout.  I think there are pros and cons.  The pros are that I am more likely to record my workouts because I can take the notebook with me.  The cons are that I would be less likely to update my blog about my progress.  I have a hard enough time as it is updating my blog.  It does some like a great tool.  I'm sure I could find something comparable online, for free.  Well see....

 

21-day Challenge - Workout 7

21-day Challenge - Workout 7

My legs and abs are so sore! I’m glad today was an upper body workout day!  Hopefully my lower half will feel better tomorrow.  Today’s workout:

30-min warm up – cycling

Overhead press – 35 lbs., 15 reps, 2x

Seated Row – 30 lbs., 15 reps, 2x

Chest machine (not sure of correct name) – 20 lbs.,  10 reps,  1x.  It was too heavy so my second set was  10 lbs, 15 reps .

Fixed Pulldown – 55 lbs.,  15 reps, 2x

15-min cool down - cycling

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 3

21-Day Challenge:  Workout 3

I didn’t feel like going to the gym today.  I was tired.  I took a quick power nap, grabbed my protein drink, and headed out the door.

Today’s workout:

30 mins – cycle

Abdominal Crunch Machine – 2x – 15 reps – 30 lbs.

Leg Extension – 2x – 15 reps – 35 lbs.

Leg Curls – 2x – 15 reps – 60 lbs.

Glute Machine – 1x – 15 reps – 20 lbs.  – I can’t believe how weak I am in this area! I couldn’t do a  second set!

Hip Abduction – 2x – 15 reps – 80 lbs.

Recovery Meal – 12 oz. Silk Fruit and Protein Mango + 1 scoop 365 Vanilla Whey Protein

I scheduled my one hour complimentary training session for Monday.

 

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. 

21-Day Challenge

 

How much is it worth to you to change a habit? Would you be willing to pay if you failed?  Invest in Yourself http://www.21habit.com/    

I saw a mention about 21Habit.com in an article in Runner’s World.  You can commit $21 toward a 21-day goal.  Every day you meet your goal, you get a dollar back.  When you don’t meet the goal, it goes toward a charity.  I’m going to give it a try beginning November 1.

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!

30-Minute Run

Today I planned to work on my speed with a 30-minute run.  I lasted 15 minutes!  I am proud of myself.  My endurance is building.

I try this again on Monday but I'm going to try a different strategy.  I read an article or blog (can't remember) that it's best to push for a couple minutes and then go back to your regular pace.  So, I'll try this and see what happens.  I need to be able to cover 3.1 minutes by October.  At the rate I'm going, I could probably walk faster than I'm running.

Plank A Day Two

1:03

My goal is to do a plank a day for 30 consecutive days.  I don't know if I'll be updating my blog every day though ;p!

Plank A Day

So I’ve been seeing the hash tag #PlankADay on Twitter for quite some time.  In fact, I vaguly remember joining this challenge a while ago.  Anyhow, today I decided to try doing a plank a day for 30 Days.  I’ve been doing them off and on since my former personal trainer introduced them into my workouts. 

Today’s plank:  1:02 

The Morning After

My body is a little stiff this morning.  As I started stretching, I experienced a slight cramp in my left leg.  My left side is usually a bit tight so I really need to work on stretching.  I am so looking foward to water aerobics later on today.

I have so many thoughts about starting this Couch to 5K.  Yesterday was fun because I had Bianca and her daughter there.  I'm going to be on my own until the next time they can train with me.  I'm debating when to train.  It's hot here in Georgia.  I'm not much of a morning person but I think my best bet will be to get up early and get it done.  If I wait until the evening, there's no guarantee it will be cooler. Plus, the longer I wait, the more opportunity I have to talk myself out of training.

Last night it was 87 degrees at 10:30 pm.  So, I'm thinking I'll shoot for mornings and have evenings as a back up.  I'm going to have to dig deep, back to that place when I was training to walk my first 5K.  I didn't care if it was raining, etc.  I did my walks.  It's going to have to be that way with these walk/runs.  I'm going to stay hydrated, eat well, and stretch.  It's not about speed.  It's about getting it done. 

Today I'm going to scope out some places to train.  My usually spots to walk are too hilly.  I'll try to tackle them later. For now, I need flat surfaces.  The trail yesterday will be nice in the evenings but I wouldn't feel comfortable going there early mornings.

My Dynamic December Challenge

This month I have challenged myself to workout burning at least 500 calories each day.  Let's see how well I do:

12/1: 575
12/2: 546
12/3: 510
12/4: 544
12/5  550
12/6: 516
12/7: 100 - I went to the dentist today.  Pain meds made me very drowsy and queasy.  I tried. :(
12/8: 554 - After today's workout, I have renewed respect for athletics who perform while in pain!
12/9: 303 - I tried but I really didn't have the energy.  This is harder than I thought it would be!
12/10: 240 - I did my best.::::sigh:::::
12/11: 566
12/12: 100 - I went back to dentist today, not feeling well.  Very frustrated!
12/13:  0 - Just plain lazy.  :(
12/14: 563
12/15: 519

Well, half the month is gone, I'm not doing as well as I thought.  Actually, it's more challenging than I thought it would be.  Some days I just didn't have the energy.  I think my dental issues really drained me.  I wasn't sleeping well.  Excuses, excuses, excuses....one day I didn't even try.  Oh well, keep moving forward!

12/16: 555
12/17: 305 - I injured my knee while on the Elliptical.
12/18: 133 - Yoga
12/19: 151 - Yoga
12/20: 111 - Yoga
12/21: 100 - Walking - knee feels much better.
12/22: 258 - Step Aerobics
12/23: 136 - Walking
12/24: 150 - Walking
12/25: 294 - Treadmill
12/26: 400 - Walk in the park
12/27: 370 - Treadmill + weights
12/28: 159 - walking
12/29: 151 - walking
12/30: 252 - Workout DVD
12/31: 221 - walk in the park

Okay, I'm kind of disappointed but I'm glad I tried.  I realize my opportunity was sleep.  I wasn't getting enough rest to work out intensely. 

I'm Going to Run

Today I took my first steps to become a runner. I did 30 minutes on the treadmill: alternating between 5 mins walking, 1 mins jogging. I’m going to do this for three days a week for two or three week and then officially begin a Couch to 5K training program.


It wasn’t as bad as I thought it was going to be. I can’t believe I’m so nervous about doing this. I have so many negative thoughts going on in my head about trying to achieve this goal. I already know most of my work is going to be mental.

Overall, I’m excited. Never in my wildest dreams would I think I could run. But, I’m going for it. I am going to be a runner! Hmm…does this mean I should change the name of my blog to “Run with Me.” Lol!