One Month at a Time

Happy February! January went by so quickly.  I did not do as well as I had planned.  I just could not stay healthy.  I am still not 100%, but I am pushing through it.  I am not one for conspiracy theories BUT I am almost convinced that this year’s flu shot made me sick.  Each time I recover, I get different symptoms.  Now I am battling a sore throat and upset stomach.

Weights.  I laid off the heavy weights because I just did not have the strength.   I’ve been picking up the dumbbell here and there.  I’m going to try to hit the weights tomorrow. 

Plank.  I planked the entire month!  I got up to two minutes.  My goal is to do a five-minute plank, at least one time in my life.  Last week I struggled to do one minute.  Not sure what’s up with that, but I am going to continue working on it.  I know having a stronger core is going to help my running.

Pushups.  Last week my friend Bianca invited me to do 22 pushups a day for 22 days for Veteran Suicide Awareness.  The first day I did them I almost started crying.  It is so hard to imagine that each day 22 veterans commit suicide.  Each day I dedicate a pushup to the memory of a veteran and his or her family.  Yesterday, I figure I will have done a push up for 484 veterans and their families. It is a very humbling and sacred experience. 

Running.  I started my Couch to 10K a couple of weeks ago.   I completed Week One no problem.  I have had on and off days with Week Two.  I completed the first session with no problem.  The next time I could barely get to the halfway point.  I almost completed the third session.  Yesterday, I made it to the halfway point and walked the rest of the session.  I am not moving on until I can complete all runs in all three Week Two workouts.  

Swimming.  On back burner until I am feeling well and it is warmer!

Nutrition.  I am feeling really good about my nutrition.  Today I made quinoa vegetable “fried rice.”  Last week I made quinoa veggie patties.  Yummy stuff!

Fitbit.  Well, I decided to go with the FitbitSurge.  I need an extra-large band so it on back order.  I can’t wait to get it!

September, Sweaty, September

Today is the last day of the Awesome August challenge.  It was great! I’m down four pounds.  More than anything else I am very proud of myself for being consistent with my strength training.  It’s been a month now with working on the fundamentals.  I have been doing three full body workouts a week.  

This is the first time I have really stuck with a weight training plan.  I set up a profile at Body Space at www.bodybuilding.com.   There is a tremendous amount of great information, training programs, and motivation on this site.  I think I’m ready to work on one of these plans BUT I’m a little apprehensive about working out in the free weights section of the gym.  I have to admit I am still working on building my self-confidence.  It will be okay.

Tomorrow I am also going to get back to my running.  I’m signing up for a November 5K.  I’m not sure how I’m going to do this.  I’m thinking about doing my running early mornings and keeping my strength training after work.  Not sure if I should do both on the same day or alternate days – this would mean I’m working out six days a week.  Right now I’m working on five or six days.  The sixth day is usually water aerobics, which isn’t too strenuous.   We’ll see how it goes.  

August was awesome.  September is going to be sweaty. :)

Comparison: Biceps vs. Triceps

I’m really getting into the weightlifting. I think it is becoming my second love. I’ve been doing some research (reading, watching YouTube videos) and trying my best to make sure I am getting the maximum benefit from my workouts. One of the things I am very concerned about is flabby arms. My arms are pretty solid.  I have about 50 more pounds to lose and I don't want to have those batwings that some people get.

When I was home a month ago, my sister commented that my arms looked more tone. One thing I have noticed is that my biceps are more pronounced than my triceps. One reason for this is probably due to all of the plank and the push up challenges I’ve participated in.

So, last night I am reading and discovered that your triceps make up the majority of your upper arm. Who knew?

Yet, people, including myself, always want to show off their biceps. I can see some definition beginning in my arms. Yet, when I am doing tricep exercises, it’s pretty difficult to tell if I’m actually working the muscle.

With my biceps, it’s pretty visual. I guess that’s why the guys in the free weights area look in the mirror. (One of these days I am going to work up the nerve to work in that area. ) Anyhow, I need to keep studying. I also think that as I lose more body fat, my triceps will start to show too. What is all boils down to is clean, healthy eating – my nutrition.

I love Scott Herman on YouTube. He has some great instructional videos on proper lifting form. I can’t do a proper Bench Dip. I'll be working on achieving this.

Another person I really like is Jill Coleman. I like her more for the mental aspect of training. I actually discovered her on Comcast On Demand. I was looking for a quick cardio workout and she had a great beginner’s cardio kickboxing workout. I then started following her on Twitter and found out I really like her philosophy – she tweets quotes from Byron Kate, Miguel Ruiz, and others that I like.

From her I am learning how to be realistic about my fitness goals. While my genetics will dictate most of what my body is capable of, there are things, both physically and mentally, I can do to live a healthy lifestyle and be the best that I can be.

Strength Training: Phase One

Today I finished my second week of consistent strength training. I've been doing a full-body workout three times a week. I have been focusing on form and breathing. I start with 10 minutes on the Spin bike as a warm up. Last week I did two sets of each exercise. This week I did three sets of most exercises.

Leg Press - 195/10 two sets; 210/10 - one set - going to try all sets at 210 lbs next week
Leg extension - 30/10 - going to bump this up to 50 lbs next week
Lying Leg Curls - 20/10 - two sets - working up to three sets
Lat Pulldown - 100/10 - three sets
Vertical Chest - 65/10 - three sets
Tricep Pulldown - 75/10 - three sets
Preacher Curls - 35/10 - working up to three sets
Shoulder Press - 50/10 - three sets
Ab Crunch - 65/10 - three sets -
Low Back Extention - 45/10 - tried one set for the first time today - going to try two sets next week

I am really enjoying weight training this time around. I think it is because I have a clear plan and I feel more comfortable in the gym. I am also taking it a bit easy. Usually, I start of too strong. This time around I am taking my time; stretching and drinking water. I still need to work on getting proper rest. I have been going to bed earlier but I still do not fall asleep until about 11 or midnight.

The downside is that I haven't been running since the Peachtree Road Race on July 4th. I'm planning to get back in gear beginning next week. I really need to sign up for a race so I can stay focus.

Sick Days!

Today is the last day of January. Sadly, I did not stick to my training plan. I’ve been sick this past week. I didn’t want to spread my germs at the gym so did not do any running this week. I’d do a few squats here and there. Did a plank or two. Today I felt well enough to do a little weight training. It was too icy to go out for a walk. I am not going to let it get me down. Tomorrow I plan to do the Elliptical and Sunday I’ll get the treadmill. I will not be deterred!

On a positive note, I am doing really well with my hydration. My food plan could use some work. I will say I am eating clean at least 75% of the time. Now, if I can just stay healthy, I’ll be okay.

Sweaty Saturday

Yesterday I wasn’t feeling well so I saved my run/walk for today, in addition to strength training. I can’t believe I good I feel right now.

First, I was bummed. I get on the treadmill only to discover the battery on my iTouch was dead. Run without music? Well, okay…. I then realized it was going to be hard without the prompts. I decided to run ¼ mile, walk ¼ until I completed two miles. Running that last ¼ was a bit hard but I did it.

I keep reminding myself how proud I am going to feel crossing that finish line. Today my mantra was “push – pray until something happens.” I am so grateful for the willingness to work on this fitness goal.

I am so worried I lost a lot of fitness when my back and knee was bothering me. Apparently, I did not lose as much endurance as I thought. I think I could have gone a bit longer but I did not want to push it too much and risk injury.
I’m looking forward to Aquafit tomorrow.

Training Plan -- Week 1

Since yesterday's workout went pretty well, I'm going to try to run/walk this week. I'm still not feeling 100% but I'm anxious about losing my cardio fitness. I will jog as slowly as I can this week.

Now, for the dilemma. When and where am I going to train? It's freezing outside. The gym is really crowded. I am thinking I will train on the treadmill at my complex gym. Preferably, I'd like to do it in the AM but I am not sure how safe it would be. I'd be very nervous being in the alone at 6 am and I wouldn't feel too comfortable being there alone with some random guy either. So, I'm going to wait until the afternoon.

Today I'm going to try Aquafit. Hopefully, being in the warm water will help my aching back and joints.

Monday - run/walk

Tuesday - strength training

Wednesday - run/walk

Thursday - strength training

Friday - run/walk

Saturday - walk - strength training

Motivational Monday

I'm feeling pretty good today. Despite not feeling like it, I completed 60 minutes on the treadmill. I've really made improvements in this area since the beginning of the month. I can still feel a little tightness on my left lower back and glute but with stretching and foam rolling it is getting better. I also take the time to sit in the sauna for five to ten minutes. One of these days it will click that consistency is key.

Someone on Twitter asked the question, do you exercise or train? This is a great question because there is a marked distinction. Sometime I exercise and other times I train. I have better success with training. Exercise is a chore. Training makes me feel like the athlete I always wanted to be. Training keeps me motivated. Training is fun. If I'm working toward a goal and have a plan, I do a better job. When I'm not seeing results, I start getting discouraged and unmotivated. So, I need to always have a goal in mind.

Right now my goal is to be consistent with my workouts, work on my endurance, strengthen my core, and build upper body strength. I need to be able to walk and/or run three miles comfortably before formally starting 10k training. I know I can run 3 miles. I just haven't been able to do it consistently. I need to keep my butt in training mode because 6.2 miles is no joke for me.

Today while I was on the treadmill I was so happy. I felt so strong. I could have gone longer but it was prime time and I didn't want to hog the treadmill. There were two other machines open but I decided 60 minutes was enough. Technically, during rush hour, you're only supposed to do 30 minutes on cardio machines. Plus, overdoing it leads to injury.

Burn360 Revisited

I tried the second pill today 30 minutes before my weight training. I was sleepy before taking it and I was sleepy after. Before I left for the gym I was tempted to take a sip of coffee but didn’t want to chance that Burn360 would kick in. Nothing.
I went on www.bulubox.com and some people experience a burst of energy after taking this product. I think it doesn’t do a thing for me because I have a very high threshold when it comes to caffeine.

I am glad I was able to give Burn360 a try without wasting my money on a whole bottle of this stuff. I guess that’s the whole point of Bulu Box. Eventually I will find a product that will support my fitness goals. This stuff is not it.

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!

Happy Birthday!

I did it! I ran 3.1 miles. It was my birthday present to me. I almost gave up before trying. I was so nervous. One of the things I noticed was that I had to hold back on my pace. I was worried that I was going to run out of steam. Whenever I started getting a little weary, I told myself…”you can take a walk break once you get to that cone, just make it to that tree…” Before I knew it, I was done!

I am still in disbelief. I can't believe I did it! I ran three miles nonstop! I’ve recently accomplished two of my fitness goals:

Completing the Couch to 5K plan
Running 3.1 miles on my birthday

Now my goal is to continue running three times a week (I’ll run another personal 5K in two weeks) and consistently doing strength training at least twice a week. Both my GYN and Endocrinologist keep telling me strength training will really help improve my health. I need to stick with it. Thank God tomorrow is a rest day. My arms are still sore from Tuesday's workout.

This has been one of the best birthdays. This afternoon I treated myself to a pedicure. Tomorrow I am getting an adjustment and massage.

Wellness Wednesday

Today I saw my GYN for my annual exam. I am still amazed that my blood pressure continues to be in the normal range. Today it was 113/71. I also discussed with her that I have noticed that for the past month my hot flashes have increased. I was thinking I need a dosage adjustment on my HRT patch. She said, since my thyroid levels are okay, it probably has to do with the running. My body is making adjustment for the more intense exercise.

As far as she is concerned, I should just ride it out. She suggests I keep up the running and make sure I keep lifting the weights. It never occurred to me that running would affect my menopausal symptoms. I have been so concerned with my blood pressure, diabetes, and weight. The sweating has been pretty bad. I even had to switch to one of those clinical deodorants.

Picking Up the Pace

For the past couple of days I have been thinking about running. One of the things I did that really helped me get through the Couch to 5K program this time is rest between walk/run days. The only thing I did was plank and stretch. Now that I am done with the program, I want to start working on my swimming again. I also want to get back to the weights.

The issue is that I am so wiped out after running. I know this will improve as my running improves. I also know it would help if I dropped more weight and did a better job with my nutrition. It is all so confusing. I do know that I need more energy if I expect to be able to run and do strength training at three times a week.

I’ve been working out off and on for four years so I know how to work out. What I still need to work on is rest, sleep. Even if I go to bed early as planned, I am not falling asleep until around 11. This is not going to work when I am getting up at 5 to run. Even doing this twice a week and saving one of my runs for the weekend, I find I am tired most of the time. I need to rest, hydrate, and pay attention to my nutrition.

Today I did some meal planning. Tomorrow I will be preparing:

• Roasted sweet potatoes
• Sauteed cabbage
• Oven-baked chicken fajitas

Breakfast is usually steel-cut oatmeal and turkey sausage.

I am going to have to learn by trial and error what I can eat that will still help me drop some pounds!

August Goals

Yesterday I was thinking about the goals I want to work on this month. I need to make sure I keep my goals simple and S.M.A.R.T. I will say that lately I have been doing much better with 30-day challenges. This morning as I completed Week Five, Day Three of the Couch to 5k I realize I have not repeated one day of the training plan. Even though this is my third attempt (second time I will complete the plan), I see this as progress both mentally and physically.

Here are the things I plan to work on this month:

1. #PlankADay
2. Run 3x a week -- If all goes well, I will complete my Couch to 5k plan by the end of the month.
3. Strength train 2x a week -- I need to have a plan.
4. Pray and meditate at least 15 minutes each day
5. Finish all of the books in "currently reading" on my bookshelf on Good Reads.
6. Work on my writing at least 15 minutes each day - I have a dozen or so unfinished poems to keep me busy.
7. Nutrition - I will try one new recipe a week.
8. Practice my swimming 2x a week - I need to find another swim class.

Midyear Review

Wow! Time is flying by. Half the year has passed and I have to admit I am not happy with where I am with my goals. I only have one word to describe how I have worked toward my goals so far this year: inconsistency. I only have one word to describe how I need to work toward my goals for the remaining of the year: consistency.

This morning I finished the first week in the Couch to 5K. I love my new sneakers. I did experience some pain in my right knee today. I think it is because I rushed through my post workout stretching because I had to get to work for a meeting. I then sat most of the day. One of the advantages of working from home 99% of the time is that I can stretch whenever I want.

For my running goals this is what I plan to do for the remaining of the year.
1. Finish the Couch to 5 K plan.
2. Run a 5K race September – December.

I plan to keep working on my swimming goal at least twice a week.

I also need to complete strength training at least twice a week.

There’s so much I want to do. I miss Spin class and hiking. I get in some of this activity here and there.

Marching Forward

Well, it’s March 1. It’s time to look at my monthly goals. I have to be honest and say I have not been working on my fitness goals consistently these past two weeks. I keep allowing work to get in the way. I am not getting enough sleep and I have been working long hours. In addition to working full-time, I am teaching two courses while enrolled in a course myself. With all this going on, I have been keeping up with the 100 Days of Burpees challenge and my Couch to 5 K training. I have not been going to the gym to lift weights. If I want to reach my weight loss goal, I need to focus on my food plan and my sleep routine. I have also been slipping with food prep and planning. I will spend some time this weekend reorganizing. So this month my goals are to:

1. Lift at least two days a week
2. Complete my Couch to 5K run three times a week
3. Attend Spin class on Thursday
4. Complete daily burpees
5. Maintain daily food journal and share with my OA sponsor
6. Get at least 7 hours of sleep

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.

More Weights and More Reps

It’s time for me to switch my strength training routine. Yesterday’s workout was a breeze and I barely broke a sweat. So, I was thinking do I just add more weight or do I increase my reps. I have been adding more weight over the past six weeks. My cousin thinks I should increase reps. I’ve been doing some reading this morning and I think I need to switch up my routine period. So, I’m in search of a new workout plan. I’m kind of nervous because I just figured out these machines and it’s time to move on. If I am truly serious about meeting my fitness goals, it appears I will have to stay out of my comfort zone. So, off I go to see what I can find.

Workout A

So I tried workout A yesterday.  It is not as easy as it looks on paper.  Going from two sets to three was challenging even though I'm doing fewer reps.  Yesterday I also decided to do my cardio after lifting.  Not sure if it's going to make a difference but I wasn't able to doing another five or ten minute cool down.  Going to have to work on that. 

The best part of my workout was chillin' in the sauna.  I've done this for the last few workouts.  It's a nice time to sit and meditate.  I think others are catching on because there were two other women in there.  I was surprised.  I'm usually in there alone. 

I also noticed that the gym is starting to get a bit crowded. Considering the size of the gym, I thought there would be no way I'd ever have to wait for a machine. Now that it's getting cold, I'm sure this is driving more people indoors.  The classes were even crowded.

Speaking of classes, I purchased some padded shorts so I can start taking spin classes.  Going to check them out today to see how they feel. 

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.