Counting down to my first half! The excitement and anxiety is building! Have I trained enough? Am I really ready? I know I can run the distance, but can I handle the hills? You know the not knowing...I am struggling this week with not being able to train hard and it is making it really hard to keep my nutrition clean...
I am one of those people if I workout, I eat good, but if I am not working out I tend to eat not so good. Today I decided to have a diet coke...my weakness I am afraid! That diet coke led to cheeze its....hey better than chips and cookies...my other temptation today! I had chosen not to workout today because of allergies bothering me and some cramps in my legs...thought I would relax today and then run easy in the morning and light weights in the afternoon....still plan to do that tomorrow....
What I learned from today...stay a way from the diet coke! It is addictive and leads to more cravings than it is worth! I have had the occasional diet soda through this, but always away from home and as part of a meal, not as a snack sitting at home. I am not going to beat myself up about what has been, I will choose to start fresh in the morning and move forward.
I think for my sanity I need to figure out a way to allow for a regular treat in my eating plan so I don't feel so tempted on days like this when I have too much down time...maybe a special treat once a week...something to think about...
Anyway...not been a good day training wise or eating wise...was a day of resting, which I guess is good given my half is in four days...but tomorrow is a new day and I will be back on track across the board with my plan.
Tuesday, May 31, 2011
Monday, May 30, 2011
My Summer Challenge
I have been trying to come up with a plan to keep me motivated through the summer...oddly enough this tends to be the time I get the slackest...I think it has a ton to do with the heat! This summer I want it to be a summer of change and challenge.
I have been running for a couple of years now. I added weight training to the routine a couple of months ago and fell in love with it...so now to mix it up a bit I am going to challenge myself to step out of my comfort zone a little more and take some classes...thinking zumba and turbo kick. I am such a perfectionist that I don't like classes because it seems to take forever to get used to the routine, but hey maybe it will be fun as well!
I still plan to run 4 days a week and I am going to cycle 2 days a week (that will be new too!) Weight training will remain as it is 5 days a week doing different body parts on different days. The kiddos want to live at the YMCA for the pool now so getting there should not be hard. My best friend and my daughter both want to try the zumba class with me so this should be interesting for all of us.
Goals for the summer:
trying some new fitness things, (classes and cycling)
focus on losing inches, body fat and building muscle mass. (weight loss is not as big of a deal to me, but if it happens I will celebrate!) Accomplished by weight lifitng.
I want to increase my long run by 8 miles this summer..,preparing for running a full in late fall.
I plan to continue my clean eating journey and see where it takes me. I have in my mind what I want to see in my body, but I don't know how to put that in words.
My final goal is to get finish my classes and get my personal trainers certification this summer!
I will take measurements this weekend after my half, as well as pics. I plan to remeasure once a month over the summer and take pics to document what I am doing.
This blog will be my accountability for what is going on and I will share my journey with you...
Now for today; Nutrition...sorry no pics...
Farm Fresh Egg 1.0 Servings @Breakfast
All natural 7 grain bread 1.0 Servings @Breakfast
Dark Chocolate Almond Milk 1.0 Servings @Snack
Chocolate Whey Protien 0.5 Servings @Snack
greek yogurt 1.0 Servings @Lunch
Banana 1.0 Servings @Lunch
Strawberries 0.5 Servings @Lunch
Dark Chocolate Almond mIlk 1.0 Servings @Lunch
Watermelon 1.5 Servings @Snack
Salmon 1.0 Servings @Dinner
Corn on the cob 1.0 Servings @Dinner
Mushrooms 1.0 Servings @Dinner
Water 124.0 Ounces @Snack
This was the first time I had tried greek yogurt...loved it!
Workout:
This week, I am dong easy workouts as I taper down for my big race this weekend...so both were easy. Then I spent 2 hours in the pool playing with the kiddos.
Running 4.59 miles 00:45
dumbell Curls
Set 1: 10lbs 12 reps
Set 2: 10lbs 12 reps
Set 3: 10lbs 12 reps
Cable curls
Set 1: 10lbs 12 reps
Set 2: 10lbs 12 reps
Set 3: 10lbs 12 reps
incline curls
Set 1: 10lbs 12 reps
Set 2: 10lbs 12 reps
Set 3: 10lbs 12 reps
Tricept Cable Press
Set 1: 25lbs 12 reps
Set 2: 25lbs 12 reps
Set 3: 25lbs 12 reps
Tricept Extensions
Set 1: 12lbs 12 reps
Set 2: 12lbs 12 reps
Set 3: 12lbs 12 reps
Tricept Kick back
Set 1: 8lbs 12 reps
Set 2: 8lbs 12 reps
Set 3: 8lbs 12 reps
Dumbell Shoulder press
Set 1: 8lbs 12 reps
Set 2: 8lbs 12 reps
Set 3: 8lbs 12 reps
Upright Rows
Set 1: 15lbs 12 reps
Set 2: 15lbs 12 reps
Set 3: 15lbs 12 reps
Shoulder press
Set 1: 10lbs 12 reps
Set 2: 10lbs 12 reps
Set 3: 10lbs 12 reps
Crunches
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps
I am a little on the pink side, but I turn brown overnight so no worries...the joy of being half indian!
Tomorrow things settle back down for the week and it will be a normal day...
I have been running for a couple of years now. I added weight training to the routine a couple of months ago and fell in love with it...so now to mix it up a bit I am going to challenge myself to step out of my comfort zone a little more and take some classes...thinking zumba and turbo kick. I am such a perfectionist that I don't like classes because it seems to take forever to get used to the routine, but hey maybe it will be fun as well!
I still plan to run 4 days a week and I am going to cycle 2 days a week (that will be new too!) Weight training will remain as it is 5 days a week doing different body parts on different days. The kiddos want to live at the YMCA for the pool now so getting there should not be hard. My best friend and my daughter both want to try the zumba class with me so this should be interesting for all of us.
Goals for the summer:
trying some new fitness things, (classes and cycling)
focus on losing inches, body fat and building muscle mass. (weight loss is not as big of a deal to me, but if it happens I will celebrate!) Accomplished by weight lifitng.
I want to increase my long run by 8 miles this summer..,preparing for running a full in late fall.
I plan to continue my clean eating journey and see where it takes me. I have in my mind what I want to see in my body, but I don't know how to put that in words.
My final goal is to get finish my classes and get my personal trainers certification this summer!
I will take measurements this weekend after my half, as well as pics. I plan to remeasure once a month over the summer and take pics to document what I am doing.
This blog will be my accountability for what is going on and I will share my journey with you...
Now for today; Nutrition...sorry no pics...
Farm Fresh Egg 1.0 Servings @Breakfast
All natural 7 grain bread 1.0 Servings @Breakfast
Dark Chocolate Almond Milk 1.0 Servings @Snack
Chocolate Whey Protien 0.5 Servings @Snack
greek yogurt 1.0 Servings @Lunch
Banana 1.0 Servings @Lunch
Strawberries 0.5 Servings @Lunch
Dark Chocolate Almond mIlk 1.0 Servings @Lunch
Watermelon 1.5 Servings @Snack
Salmon 1.0 Servings @Dinner
Corn on the cob 1.0 Servings @Dinner
Mushrooms 1.0 Servings @Dinner
Water 124.0 Ounces @Snack
This was the first time I had tried greek yogurt...loved it!
Workout:
This week, I am dong easy workouts as I taper down for my big race this weekend...so both were easy. Then I spent 2 hours in the pool playing with the kiddos.
Running 4.59 miles 00:45
dumbell Curls
Set 1: 10lbs 12 reps
Set 2: 10lbs 12 reps
Set 3: 10lbs 12 reps
Cable curls
Set 1: 10lbs 12 reps
Set 2: 10lbs 12 reps
Set 3: 10lbs 12 reps
incline curls
Set 1: 10lbs 12 reps
Set 2: 10lbs 12 reps
Set 3: 10lbs 12 reps
Tricept Cable Press
Set 1: 25lbs 12 reps
Set 2: 25lbs 12 reps
Set 3: 25lbs 12 reps
Tricept Extensions
Set 1: 12lbs 12 reps
Set 2: 12lbs 12 reps
Set 3: 12lbs 12 reps
Tricept Kick back
Set 1: 8lbs 12 reps
Set 2: 8lbs 12 reps
Set 3: 8lbs 12 reps
Dumbell Shoulder press
Set 1: 8lbs 12 reps
Set 2: 8lbs 12 reps
Set 3: 8lbs 12 reps
Upright Rows
Set 1: 15lbs 12 reps
Set 2: 15lbs 12 reps
Set 3: 15lbs 12 reps
Shoulder press
Set 1: 10lbs 12 reps
Set 2: 10lbs 12 reps
Set 3: 10lbs 12 reps
Crunches
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps
I am a little on the pink side, but I turn brown overnight so no worries...the joy of being half indian!
Tomorrow things settle back down for the week and it will be a normal day...
Sunday, May 29, 2011
What Is Eating Clean?
In the last week I have had several people ask me about eating clean. A couple of trainers at my gym had never heard of Tosca Reno until this week. That doesn't mean that they didn't eat clean, just never heard it referred to as eating clean. I have ahd some facebook friends ask as well, so I decided to make this blog post about the Eat Clean lifestyle.
The information I am going to share is from Tosca Reno's Clean Eating Diet series. For more information you can go to http://eatcleandiet.com/about_the_diet.aspx
What I like about the eat clean diet is there is so much you can have and you are free to choose what you eat. You can shop in a regular grocery store and if you plan meals in advance, you can have left overs for lunch the next day. I never feel hungry or deprived. Is there things I want that are not allowed...of course because I have trained my body to crave junk, but the longer I do this, the less I crave the junk. I might think I want it, but then after a bite or two, I am done...or if I eat it, my body reacts in negative ways...our bodies were truly created to crave living foods, not processed junk, packed full of chemicals!
So according to this plan this is what you do:
Eat 5-6 times a day.( every 2.5 - 3 hours, Last snack is optional.)
Eat breakfast within an hour of rising everyday!
Eat a combination of a lean protien and a complex carbohydrate at each meal.
Eat 2-3 healthy fats daily
Drink 2-3 liters of water daily.
Depend on fresh fruit and veggies for fiber, vitamins,nutrients and enzymes.
Adhere to proper portion sizes.
Carry a cooler packed with clean eats if you are out and about or working!
That is the basis of the plan...
Proper portion control is major on this plan..
A serving of lean protien is the size of the palm of your hand. (6 servings daily)
Carbs from Fruits and Veggies is what can fit in 2 cupped hands. (4-6 servings a day)
Starchy or complex carbs..One cupped handful...(2-4 servings a day)
Healthy fats...a serving is a scant handful of nuts, or 1-2 tablespoons of oil...(2-3 servings a day)
Yes you can have bread...Whole grain breads like Eziekiel Bread...I use Natures Own All Natural Bread...
The idea is to read labels and see what is in what you are putting in your body. If you can't pronounce it, don't eat it! Tosca Reno challenges you to try to keep the ingredient list to 5 or less ingredients! It is a challenge on some things, but your body will thank you!
Now we have talked about what to do, we have to talk about what to avoid as well...
Avoid all over processed foods, white four and sugar!
Avoid chemically charged foods.
Avoid foods containing preservatives.
Avoid artificial sweetners
Avoid artificial foods like processed cheese slices.
Avoid saturated and trans fats.
Avoid sugar loaded drinks, including soda and juice
Avoid or limit alcohol
Avoid calorie dense food with no nutritional value.
Avoid supersizing your meal!
Now this is just an overview so you, my readers, will understand what I am referring to when I say I am eating clean or I had a cheat day and ate dirty...
Yes, you can still succeed on this plan and allow for a cheat here and there along the way...I allow myself one diet soda and some food treat on the weekend...sometimes, I want it and sometimes I don't...
If you can't see yourself jumping in with both feet, pick one thing to work on...give up sugar this week...add something else next...small changes will add up to a big difference...
We all say we want that lean look, we want to be healthy...this is how to get there. It is 80% about what you eat! Your body will respond positively to getting what it truly craves and you will look and feel better!
Now I know that many of you are a part of the clean eating way of life already, so please feel free to add comments to what has been said, or share your experience for those of my friends that are on the fence and curious about our way of life!
Thanks and keep it healthy!!
The information I am going to share is from Tosca Reno's Clean Eating Diet series. For more information you can go to http://eatcleandiet.com/about_the_diet.aspx
What is The Eat-Clean Diet®?
Eating Clean is treating your body right.
It is eating the way nature intended. You eat the foods our bodies evolved to function best on, and that makes you feel – and look – fantastic. When you Eat Clean you eat more often. You will eat lean protein, complex carbs, and healthy fats. These practices keep your blood-sugar levels stable and keep you satisfied. The best part is that if you need to lose weight it will happen almost without you having to try. And yes, you can have a treat now and again.
Best of all, Eating Clean keeps you feeling great and full of energy. In fact, you can forget all about the days when “dieting” meant feelings of hunger, lethargy or deprivation.
Eating Clean is not a fad; it’s a way of life. When you Eat Clean your body will react by losing weight if you need to lose, maintaining a healthy weight if that’s where you are, and even gaining weight if you are too skinny. But regardless of whether you want to lose, maintain or gain, you will feel better than you ever have before.
Never worry about counting calories again. You will never have to diet. Eating Clean will keep you lean and healthy for the rest of your long life.
What I like about the eat clean diet is there is so much you can have and you are free to choose what you eat. You can shop in a regular grocery store and if you plan meals in advance, you can have left overs for lunch the next day. I never feel hungry or deprived. Is there things I want that are not allowed...of course because I have trained my body to crave junk, but the longer I do this, the less I crave the junk. I might think I want it, but then after a bite or two, I am done...or if I eat it, my body reacts in negative ways...our bodies were truly created to crave living foods, not processed junk, packed full of chemicals!
So according to this plan this is what you do:
Eat 5-6 times a day.( every 2.5 - 3 hours, Last snack is optional.)
Eat breakfast within an hour of rising everyday!
Eat a combination of a lean protien and a complex carbohydrate at each meal.
Eat 2-3 healthy fats daily
Drink 2-3 liters of water daily.
Depend on fresh fruit and veggies for fiber, vitamins,nutrients and enzymes.
Adhere to proper portion sizes.
Carry a cooler packed with clean eats if you are out and about or working!
That is the basis of the plan...
Proper portion control is major on this plan..
A serving of lean protien is the size of the palm of your hand. (6 servings daily)
Carbs from Fruits and Veggies is what can fit in 2 cupped hands. (4-6 servings a day)
Starchy or complex carbs..One cupped handful...(2-4 servings a day)
Healthy fats...a serving is a scant handful of nuts, or 1-2 tablespoons of oil...(2-3 servings a day)
Yes you can have bread...Whole grain breads like Eziekiel Bread...I use Natures Own All Natural Bread...
The idea is to read labels and see what is in what you are putting in your body. If you can't pronounce it, don't eat it! Tosca Reno challenges you to try to keep the ingredient list to 5 or less ingredients! It is a challenge on some things, but your body will thank you!
Now we have talked about what to do, we have to talk about what to avoid as well...
Avoid all over processed foods, white four and sugar!
Avoid chemically charged foods.
Avoid foods containing preservatives.
Avoid artificial sweetners
Avoid artificial foods like processed cheese slices.
Avoid saturated and trans fats.
Avoid sugar loaded drinks, including soda and juice
Avoid or limit alcohol
Avoid calorie dense food with no nutritional value.
Avoid supersizing your meal!
Now this is just an overview so you, my readers, will understand what I am referring to when I say I am eating clean or I had a cheat day and ate dirty...
Yes, you can still succeed on this plan and allow for a cheat here and there along the way...I allow myself one diet soda and some food treat on the weekend...sometimes, I want it and sometimes I don't...
If you can't see yourself jumping in with both feet, pick one thing to work on...give up sugar this week...add something else next...small changes will add up to a big difference...
We all say we want that lean look, we want to be healthy...this is how to get there. It is 80% about what you eat! Your body will respond positively to getting what it truly craves and you will look and feel better!
Now I know that many of you are a part of the clean eating way of life already, so please feel free to add comments to what has been said, or share your experience for those of my friends that are on the fence and curious about our way of life!
Thanks and keep it healthy!!
Saturday, May 28, 2011
Taper Week!
This holiday weekend is kicking off my taper week before my half next weekend! I am excited and a little nervous as I go into this final week of training and resting! The weekend is a good way to kick it off! Spent time at the pool today just chillin with the kids and playing pool games. No real workout...just relaxing. The plan this week is to try to get in an hour run tomorrow, 30 min on Mon and Wed and one interval run for 30 min Tues or Thursday. Weight wise I plan to still lift four days this week, but I am going to go lighter on the legs and no increasing weights this week at all.
I know I have been MIA for a few days! We have had connection issues and just lots of stuff going on this week that has made it hard to get on here...rather than bore you with pages of pictures, I will just say for the most part I have stuck to my usual clean eating. I did indulge in come cupcake toppings at a birthday party last night...kinda made my own sweet trail mix with peanuts, dried fruit, mini m&ms, and those little bity white candy chips! I know it sounds like a lot, but really it was not even a handful and I didn't eat it all...it really was too sweet! My other indulgence this weekend has been some diet soda! Yes, I can feel the bloat from it and I am headed back to my no soda policy as a result...had to test the waters and see if it was just the amount of it I used to drink or was one too much to maintain a somewhat flat tummy...guess what...one was too much!
Workout wise...I finished my week strong on Friday... This was Friday's workout;
seated chest press
Set 1: 30lbs 12 reps
Set 2: 35lbs 12 reps
Set 3: 40lbs 10 reps
Pec Flyes
Set 1: 30lbs 12 reps
Set 2: 35lbs 12 reps
Set 3: 40lbs 12 reps
Incline Press
Set 1: 22lbs 12 reps
Set 2: 22lbs 12 reps
Set 3: 22lbs 12 reps
Cable Cross Over
Set 1: 20lbs 12 reps
Set 2: 20lbs 12 reps
Set 3: 25lbs 12 reps
Seated Rows
Set 1: 70lbs 12 reps
Set 2: 70lbs 12 reps
Set 3: 70lbs 12 reps
Lat Pulls
Set 1: 50lbs 12 reps
Set 2: 50lbs 12 reps
Set 3: 50lbs 12 reps
Back Extensions
Set 1: 40lbs 12 reps
Set 2: 50lbs 12 reps
Set 3: 60lbs 12 reps
Crunches
Set 1: 25 reps
Set 2: 25 reps
Hanging abs
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Workout Time: 40 minutes
Thursday, May 26, 2011
Enjoying the Clean Eating Lifestyle
Sorry this blog is late. I was so tired last night I couldn't form a complete sentence to post! Yesterday was a good day. Breaksfast was 1 whole egg and 1 slice 7 grain all natural toast with coffee. 
My early morning run was a short one. Only 2.5 miles. I got a call from my hubby. He had rolled in close enough that I could come see him for a little while so that cut into run time...but that was OKAY!
Headed back home and got in some study time. Did some house cleaning and hung out with the kiddos. Morning snack was a handful of cashews with a banana. Lunch was chicken breast and sweet potato.
Afternoon snack was a protien smoothie made with coffee, chocolate protien powder, almond milk, frozen banana and ice...my mocha latte!
Afternoon weight workout was bicept, tricept and shoulders...with a little ab work...still need to get more focused on my abs!
Bicepts...dumbell curls, preacher curls, cable curls and incline curls,
Tricepts..tricpet press, standing tri extensions, single arm extensions, dips
Shoulder...Military press, upright rows, shoulder press, dumbell press
Abs, incline crunches, crunches, hanging abs.
From here we hit the showers and headed to a friend's house for a cookout and time to hang out with some new friends God has placed in our lives...This was an awesome evening of just getting to know one another better, studying God'w Word and prayer. The food was awesome. All clean, not temptations! My hostess had ask me upon invivting us if there was any diet restrictions with my training and I told her that I appreciated her asking, but I could eat what ever they served, it would be my cheat meal this week. When I got there I was greeted by grill full of sirloins!
Dinner was grilled sirloin steak, salad packed with veggies and sprinkled with olive oil and lemon juice, and dessert was a fresh fruit salad. Water to drink and it was a great meal!
It is so awesome to realize that I can still enjoy time with friends without it being a major deal because of the way I eat...this was of eating does allow for life to be lived as well..
So loving my life these days!
My early morning run was a short one. Only 2.5 miles. I got a call from my hubby. He had rolled in close enough that I could come see him for a little while so that cut into run time...but that was OKAY!
Headed back home and got in some study time. Did some house cleaning and hung out with the kiddos. Morning snack was a handful of cashews with a banana. Lunch was chicken breast and sweet potato.
Afternoon snack was a protien smoothie made with coffee, chocolate protien powder, almond milk, frozen banana and ice...my mocha latte!
Afternoon weight workout was bicept, tricept and shoulders...with a little ab work...still need to get more focused on my abs!
Bicepts...dumbell curls, preacher curls, cable curls and incline curls,
Tricepts..tricpet press, standing tri extensions, single arm extensions, dips
Shoulder...Military press, upright rows, shoulder press, dumbell press
Abs, incline crunches, crunches, hanging abs.
From here we hit the showers and headed to a friend's house for a cookout and time to hang out with some new friends God has placed in our lives...This was an awesome evening of just getting to know one another better, studying God'w Word and prayer. The food was awesome. All clean, not temptations! My hostess had ask me upon invivting us if there was any diet restrictions with my training and I told her that I appreciated her asking, but I could eat what ever they served, it would be my cheat meal this week. When I got there I was greeted by grill full of sirloins!
It is so awesome to realize that I can still enjoy time with friends without it being a major deal because of the way I eat...this was of eating does allow for life to be lived as well..
So loving my life these days!
Tuesday, May 24, 2011
A Day With Family!
I got up this morning and thought this is going to be a good day! My son and his beautiful fiance were coming up..
Then it was going to be a cook out with friends tonight! So I got up and grabbed a glass of water, stuck my oatmeal on the stove, walked the dogs and came back into breakfast...oatmeal with blueberries, flax seed and vanilla protien powder, almond milk on the side with a B12 vitamin!
After my power breakfast I headed to the Y to get my workout in before the 'kids' arrived. Thirty minute HILT style workout on the treadmill...3 miles, followed by a leg workout and abs....squats, lunges, standing calves, leg press, calve press, leg curls, abductors, adductions, weighted crunches, reverse crunches, and incline crunches with medicine ball toss!!
Headed home and grabbed a protien smoothie made with coffee, almond milk, chocolate protien powder, banana and ice. Studied for a while as I sipped on my mocha latte, then got ready for the afternon. Kids arrived and it got crazy with all the playing...a water fight with my son, jumping on the trampoline and just chasing around the yard and the house. We enjoyed a nice clean lunch of Baked chicken, green beans and carrots and sweet potato, with a glass of green tea.
Chillin out tonight watching the Biggest Losers and working on my summer challenge plans....Dinner was left overs from lunch minus the sweet potatoe...I did have a pre workout snack of banana and peanut butter and downed a gallon of water today! The cook out got postpone until tomorrow night...so this week is busy at night, with Bible study on Thursday and a birthday party of one of my youngest's friends on Friday!
In order to lose motivation, all it takes is an obstacle to serve as an excuse. To the motivated, an obstacle serves as an opportunity to build character. Look for those obstacle to catapult yourself to the next level!
Headed home and grabbed a protien smoothie made with coffee, almond milk, chocolate protien powder, banana and ice. Studied for a while as I sipped on my mocha latte, then got ready for the afternon. Kids arrived and it got crazy with all the playing...a water fight with my son, jumping on the trampoline and just chasing around the yard and the house. We enjoyed a nice clean lunch of Baked chicken, green beans and carrots and sweet potato, with a glass of green tea.
In order to lose motivation, all it takes is an obstacle to serve as an excuse. To the motivated, an obstacle serves as an opportunity to build character. Look for those obstacle to catapult yourself to the next level!
Monday, May 23, 2011
An Amazing Day!!
Today has been a totally awesome day! I got up this morning and enjoyed a bowl of Kashi GoLean cereal with a banana and almond milk. Remembered my b12 vitamin.
Then came my long run! I have been itching for this for days! I decided to run a different area of my neighborhood. I had heard there was some major hills in this development and thought it would be a good simulation of race day. Plus itwas new so that would hold my interest longer...it was amazing! I ran 13.5 miles in 2 hours and 22 minutes! That is the fastest time I have had on this distance! So totally awesome and I felt amazing when I got home!
Then I walk in the house and my beautiful daughters had cleaned the house for me and made me a post run 'cake' for my recovery snack...it was made out of 3 slices of whole wheat bread, with a little chocolate protien powder puttind in the middle and 'iced' with all natural peanutbutter and decorated with banana slices and whole grain cheerios, served with a glass of dark chocolate almond milk!
With no house work to do, I had time to study this afternoon and work in my garden for a bit! NICE! Lunch was an open face tuna salad sandwhich on all natrual 7 grain bread...
I really wasn't hungry after the cake, but knew I needed to eat some lunch...We really just chilled at the house this afternoon and talked about summer plans, a little more study time for me and then it was time to get ready to go the gym. I made a peppermint mocha latte for my pre workout snack..it was made with coffee, chocolate whey protien, ice and peppermint flavoring! So yummy and it so hit the spot on this sultering day!
Off to the gyn we went! I had an awesome weight workout for chest and back, and some abs...chest was bench press...increased 5 pound! chest press, pec flyes, and dumbell press. Back was seated rows and lat pulls (both went up by 10 pounds and felt pretty easy still!), dumbell rows and back extensions. Abs was incline situps, reverse crunch, hanging abs and weighted machine crunches!
The workout was great, but what made it better was the head trainer came over to talk to me. She was impressed that I use a workout journal to log everything. We were talking and she said she had heard I was working on personal trainer certifications and wanted to know if I would be interested in working at the YMCA when I get them. She said she needed trainers that looked like they knew what they were doing and could lead by example!! I felt amazing when she said that. I had spoken with someone before and knew it was a possibility, but this is the person who hires the trainers today!!!Off cloud nine and back home to fix dinner...love having things precooked in the fridge...pulled out my precut veggies and tossed them in some olive oil, added some diced up precooked chicken breast, stuck a sweet potato in the microwave and in less than 10 minutes a healthy clean dinner was on the table!
Also downed over a gallon of water today!! It is HOT!
Then I walk in the house and my beautiful daughters had cleaned the house for me and made me a post run 'cake' for my recovery snack...it was made out of 3 slices of whole wheat bread, with a little chocolate protien powder puttind in the middle and 'iced' with all natural peanutbutter and decorated with banana slices and whole grain cheerios, served with a glass of dark chocolate almond milk!
The workout was great, but what made it better was the head trainer came over to talk to me. She was impressed that I use a workout journal to log everything. We were talking and she said she had heard I was working on personal trainer certifications and wanted to know if I would be interested in working at the YMCA when I get them. She said she needed trainers that looked like they knew what they were doing and could lead by example!! I felt amazing when she said that. I had spoken with someone before and knew it was a possibility, but this is the person who hires the trainers today!!!Off cloud nine and back home to fix dinner...love having things precooked in the fridge...pulled out my precut veggies and tossed them in some olive oil, added some diced up precooked chicken breast, stuck a sweet potato in the microwave and in less than 10 minutes a healthy clean dinner was on the table!
Also downed over a gallon of water today!! It is HOT!
Sunday, May 22, 2011
Day 28.....Weighing in!
I started this clean eating journey 28 days ago! For the most part I gave up sugar, white flour, artificail sweetners and diet soda! I can't say it has been perfect, but over all I have had more days on target with eating clean, although not eating the 6 meals a day...I have had days where I have enjoyed a slice of pizza, or had a soda. At first I beat myself up over it, now I just let it go...it was one meal...it doesn't undo all I am doing...just focus and get back on track...this is a journey and it will never be perfect, but through the choices I make I learn just what my body does in response...like I know I will feel bloated in the morning from that pizza tonight, so I am planning to down a little more water and eat some asparagus tomorrow...it is okay and yes the slice of pizza was worth it!
I am wrapping up this 28 day challenge and beginning the countdown to my half marathon...13 more days. I will continue with my clean eating lifestyle...that is my choice.. I love how I feel and the changes I am seeing in my body...I will be sharing more in the next couple of weeks about the summer challenge I am planning for myself and until then I will continue to update you on my training and meals as I prepare for this Race in Memory of my Mom!
So today....Workout...Cycling....10n miles...a new twist in my workout, but to hot to run this afternoon and no time this morning or tonight when it was cooler...planning the long run for tomorrow morning.
Nutrition....
Breakfast: oatmeal with blueberries and flaxseed, frittata left over from yesterday..
Snack...strawberries and cashews...(Enjoyed these during church!)
Lunch: Chicken veggie bowl ( squash, zuchinni, mushrooms and tomatoes)
Dinner: Tuna on all natural wheat berry bread and raw squash.
Snack....unexpected pizza at church with youth tonight...I had one slice and a diet coke....that was my choice...now back to my plan.
1+ gallon of water with lemon today.
Oh and for the weigh in....drum roll.....I lost 5 pound in this 28 day challenge and that really wasn't even why I decided to so this! I had pretty much accepted that my body was at a set point as I usually hover around my weight regardless of what I eat as long as I run...it was a benifit and I am curious to see what my body will do as I continue this journey!
I am wrapping up this 28 day challenge and beginning the countdown to my half marathon...13 more days. I will continue with my clean eating lifestyle...that is my choice.. I love how I feel and the changes I am seeing in my body...I will be sharing more in the next couple of weeks about the summer challenge I am planning for myself and until then I will continue to update you on my training and meals as I prepare for this Race in Memory of my Mom!
So today....Workout...Cycling....10n miles...a new twist in my workout, but to hot to run this afternoon and no time this morning or tonight when it was cooler...planning the long run for tomorrow morning.
Nutrition....
Breakfast: oatmeal with blueberries and flaxseed, frittata left over from yesterday..
Dinner: Tuna on all natural wheat berry bread and raw squash.
Snack....unexpected pizza at church with youth tonight...I had one slice and a diet coke....that was my choice...now back to my plan.
1+ gallon of water with lemon today.
Oh and for the weigh in....drum roll.....I lost 5 pound in this 28 day challenge and that really wasn't even why I decided to so this! I had pretty much accepted that my body was at a set point as I usually hover around my weight regardless of what I eat as long as I run...it was a benifit and I am curious to see what my body will do as I continue this journey!
Saturday, May 21, 2011
Day 27....Planning
Today has been a planning and preparing day for the up coming week. I decided to take suggestions from friends and try cooking for the week today. I baked chicken and sweet potatoes, cut up fresh veggies for easy steaming, cut up melons for snacking,brown rice and a bowl of pinto beans, got flaxseed ground and out so I won't forget, banana's frozen for smoothies, even made yogurt cheese and coffee creamer! There will be no reason to not eat clean this week. Then I planned my workouts for the week! It is all layed out waiting to be executed!
My half is two weeks away! Hoping to get a long run in tomorrow or Monday and then I will start cutting back on the distance, but running some everyday next week with Sat. being a semi long run. I am excited and nervous. I am stealing an idea from a friend and asking people to covenant with me to pray for me during my half on the June 4th. I also want you to share a prayer request with me so I can pray for you during 1 mile of the run. This will give me something to focus on as I run.
Workout today...circuit training (Biggest Loser workout Bootcamp DVD)
Nutrition...this is getting better!
Breakfast...Fritata m ade with two whole eggs, four egg whites, spinach, mushrooms, onion, tomato, and feta...One slice all natural wheat berry bread. (Left overs in fridge for snacks)
Snack...strawberries and cashews..(had this for noth morning and afternoon snack)
Lunch...pinto beans, brown rice with a little chedder and flaxseed added.
Dinner... Taco salad, minus the taco shell, strawberries and blueberries for dessert.
Had a fun evening watching a girlfriend's kids...my daughter loved having her friends over to play and I loved having the baby to hold and cuddle! Great end to an awesome day!
"The only way of finding the limits of the possible is by going beyond them to the impossible." --Arthur C. Clark
My half is two weeks away! Hoping to get a long run in tomorrow or Monday and then I will start cutting back on the distance, but running some everyday next week with Sat. being a semi long run. I am excited and nervous. I am stealing an idea from a friend and asking people to covenant with me to pray for me during my half on the June 4th. I also want you to share a prayer request with me so I can pray for you during 1 mile of the run. This will give me something to focus on as I run.
Workout today...circuit training (Biggest Loser workout Bootcamp DVD)
Nutrition...this is getting better!
Breakfast...Fritata m ade with two whole eggs, four egg whites, spinach, mushrooms, onion, tomato, and feta...One slice all natural wheat berry bread. (Left overs in fridge for snacks)
Snack...strawberries and cashews..(had this for noth morning and afternoon snack)
Lunch...pinto beans, brown rice with a little chedder and flaxseed added.
Dinner... Taco salad, minus the taco shell, strawberries and blueberries for dessert.
Had a fun evening watching a girlfriend's kids...my daughter loved having her friends over to play and I loved having the baby to hold and cuddle! Great end to an awesome day!
"The only way of finding the limits of the possible is by going beyond them to the impossible." --Arthur C. Clark
Day 26....A Changing Heart
For those that know me or have followed my blog over time, you know that running has been my passion for a long time...I used running to lose a bit of weight, to deal with crisis and to find my focus in my relationship with God. I enjoy running, but I have in this last month discovered I really like lifting and I enjoy the changes I see in my body as I lift! I have said for a long time I wanted to run a full marathon this year, but right now I am not so sure about that. I am doing some rethinking and praying about where I am headed with my training and when I have a clear plan I will share that with you...working on a summer challenge for myself.
Now to the day....sorry I know this is a day late, I was too tired to blog last night and really wanted to read The Eat-Clean Diet Recharged...such and awesome book...really...it motivates me to kick this up a notch and see where it can go!
Workouts; Walk on the treadmill for 15 min, 1.2 miles to warm up before lifting...
Weights....Bicepts....Dumbell Curls, incline curls, cable curls,
Tricepts...Tri extension, Cable tri press, Dips
Abs........incline crunches, incline cross crunches, hanging abs
I also push mowed grass for another 1.5 hours, no breaks and I am saying this was cardio...heart rate was up the whole time...we have hills and dips in our yard, it could even count for an upper body workout in my opinion!
Food...doing good...actually getting the 5 meals a day!!
Breakfast....Oatmeal with blue berries, 2 boiled egg whites
Snack...no pic, but it was a banana and all natural peanutbutter. I was out shopping and actually remembered to pack a snack.
Lunch...Whiting and butternut squash
Snack...Smoothie...Dark Chocolate Almond Milk, Peanut Butter, banana and spinach...my reeses smoothie! Yummy!
Dinner...Pinto Beans and brown rice with a couple of strawberries for dessert.
It was a good day...really enjoyed my gym time and I am feeling stronger and I love it!
Now to the day....sorry I know this is a day late, I was too tired to blog last night and really wanted to read The Eat-Clean Diet Recharged...such and awesome book...really...it motivates me to kick this up a notch and see where it can go!
Workouts; Walk on the treadmill for 15 min, 1.2 miles to warm up before lifting...
Weights....Bicepts....Dumbell Curls, incline curls, cable curls,
Tricepts...Tri extension, Cable tri press, Dips
Abs........incline crunches, incline cross crunches, hanging abs
I also push mowed grass for another 1.5 hours, no breaks and I am saying this was cardio...heart rate was up the whole time...we have hills and dips in our yard, it could even count for an upper body workout in my opinion!
Food...doing good...actually getting the 5 meals a day!!
Breakfast....Oatmeal with blue berries, 2 boiled egg whites
Snack...no pic, but it was a banana and all natural peanutbutter. I was out shopping and actually remembered to pack a snack.
Lunch...Whiting and butternut squash
Snack...Smoothie...Dark Chocolate Almond Milk, Peanut Butter, banana and spinach...my reeses smoothie! Yummy!
Dinner...Pinto Beans and brown rice with a couple of strawberries for dessert.
It was a good day...really enjoyed my gym time and I am feeling stronger and I love it!
Thursday, May 19, 2011
Day 25....Feeling Recharged!
Today has been a good day...my hubby rolled out this morning and no that is not what has made it a good day. As hard as it is to stick to a plan when he is home, I miss him when he is gone! However with him being gone today I was able to get back to my normal both with food and fitness! That makes me feel recharged!
Workouts today:
Cardio....5 mile run in 1 hour, 20 minutes on the eliptical this afternoon.
.....also push mowed the grass for 1.5 hours! (That is only half of my yard!)
Weights....Legs and abs!
Squats..
lunges
leg press
standing calves
seated calves
leg curls
Hip abdution
Hip Adduction
Hammer Strength weighted crunches
Incline crunches
hanging leg raises
felt good to workout hard today!
Nutrition....
Breakfast...Kashi Go Lean with a banana and almond milk, B12 vitamin.
Am Snack...Chocolate Milk ( I was running errands and had to just grab something at the store and I love chocolate milk!)
Lunch....Chicken and butternut Squash
PM snack ( Before lifting weights)...Smoothie made of almond milk, coffee, banana, chocolate whey protien and spinach....so yummy...forgot how much I enjoy my green smoothies!
Dinner...Whiting fish, butternut squash with cinnamon, green beans
Thanks to a friend I got Tosca Reno's The eat Clean Diet Recharged! I am excited to curl up read later tonight and find some new things to try...
Workouts today:
Cardio....5 mile run in 1 hour, 20 minutes on the eliptical this afternoon.
.....also push mowed the grass for 1.5 hours! (That is only half of my yard!)
Weights....Legs and abs!
Squats..
lunges
leg press
standing calves
seated calves
leg curls
Hip abdution
Hip Adduction
Hammer Strength weighted crunches
Incline crunches
hanging leg raises
felt good to workout hard today!
Nutrition....
Breakfast...Kashi Go Lean with a banana and almond milk, B12 vitamin.
Am Snack...Chocolate Milk ( I was running errands and had to just grab something at the store and I love chocolate milk!)
Lunch....Chicken and butternut Squash
PM snack ( Before lifting weights)...Smoothie made of almond milk, coffee, banana, chocolate whey protien and spinach....so yummy...forgot how much I enjoy my green smoothies!
Dinner...Whiting fish, butternut squash with cinnamon, green beans
Thanks to a friend I got Tosca Reno's The eat Clean Diet Recharged! I am excited to curl up read later tonight and find some new things to try...
Wednesday, May 18, 2011
Day 24....No Workout Again!
Got up to sun shinning, that quickly became rain! By the time the sun decided to stay our, we were planting veggies in our garden, then it was working on the car 
and getting things ready for hubby to role back out tomorrow...Seems like when he is home, everything goes haywire around here...he always thinks we have to do this and that...my workouts are not high on his list of concerns! Pretty much he expects us to do what he wants/needs to do while he is in, which would be okay if I wasn't but two weeks away from my first half and really feeling the need to be running! I did manage to get in 50 wall pushups and some walking lunges today...will try to so some crunches before bed!
Nutrition wise, I have done okay today....clean, just not much. Another glaring difference between us is how we eat. He is a truck driver and eats in the morning or when he starts his day and again 14 hours later...he thinks we all eat like that...yesterday I tried grabbing snacks along the way...but when it came down to it, if I hadn't jotted them down, I wouldn't have known I ate them. Today it was breakfast and dinner...that was it...
Breakfast....Omelette that my hubby made...
Dinner....Taco salad minus the shell for me....
Hubby rolls tomorrow, so maybe things will get back to normal for me...I love my hubby dearly, but when he comes in all routine goes out the window...and that drives me insane!
and getting things ready for hubby to role back out tomorrow...Seems like when he is home, everything goes haywire around here...he always thinks we have to do this and that...my workouts are not high on his list of concerns! Pretty much he expects us to do what he wants/needs to do while he is in, which would be okay if I wasn't but two weeks away from my first half and really feeling the need to be running! I did manage to get in 50 wall pushups and some walking lunges today...will try to so some crunches before bed!
Nutrition wise, I have done okay today....clean, just not much. Another glaring difference between us is how we eat. He is a truck driver and eats in the morning or when he starts his day and again 14 hours later...he thinks we all eat like that...yesterday I tried grabbing snacks along the way...but when it came down to it, if I hadn't jotted them down, I wouldn't have known I ate them. Today it was breakfast and dinner...that was it...
Breakfast....Omelette that my hubby made...
Dinner....Taco salad minus the shell for me....
Hubby rolls tomorrow, so maybe things will get back to normal for me...I love my hubby dearly, but when he comes in all routine goes out the window...and that drives me insane!
Tuesday, May 17, 2011
Day 23...Unplanned Rest Day
I woke up this morning feeling like so amazing and ready for an awesome day. Rain, which seems to be our norm, meant no morning run. Figured I would take it to the gym and hit the treadmill before weights this afternoon...Then life happend and I got a call that I needed to come to my 17 year old's foster home. They couldn't get her enrolled in school. Okay, no problem...this won't take long...or so I thought...4 hours later I made it back home. A total waste of my afternoon because as it turns out, she doesn't get to enroll back in school this year because she has finished her grade while in placement...couldn't they have told me that last week when I picked her up??
So I get home, had to cook dinner and it was already 6pm...means no workout today....a few crunches and pushups while I watch Biggest Loser tonight. The plan, make it up Saturday!
Nutrition wise....I did okay today!
Breakfast...Kashi Go Lean Cereal with almond milk and a banana. A B12 vitamin.
Snack was a banana.
Lunch was a grab and go on my way to my Daughter's foster home....in a hurry and limited choices so I stopped at BK and got a grilled chicken sandwich with extra lettuce and tomatoe, no may or sauce...tossed the bun and used the lettuce like a bun...it was all I could think of in a hurry...made it work.
Snack...skipped...didn't really want anything...no workout, so I decided to wait for dinner.
Dinner...Baked chicken breast, butternut Squash, mushrooms, steamed squash and zuchini...yummy!
I did stop while I was out today and get a new workout journal to log my weight workouts in....this type of stuff motivates me...to see it in black and white and be able to look at the progress will keep me going when i want to quit!
So I get home, had to cook dinner and it was already 6pm...means no workout today....a few crunches and pushups while I watch Biggest Loser tonight. The plan, make it up Saturday!
Nutrition wise....I did okay today!
Breakfast...Kashi Go Lean Cereal with almond milk and a banana. A B12 vitamin.
Snack was a banana.
Lunch was a grab and go on my way to my Daughter's foster home....in a hurry and limited choices so I stopped at BK and got a grilled chicken sandwich with extra lettuce and tomatoe, no may or sauce...tossed the bun and used the lettuce like a bun...it was all I could think of in a hurry...made it work.
Snack...skipped...didn't really want anything...no workout, so I decided to wait for dinner.
Dinner...Baked chicken breast, butternut Squash, mushrooms, steamed squash and zuchini...yummy!
I did stop while I was out today and get a new workout journal to log my weight workouts in....this type of stuff motivates me...to see it in black and white and be able to look at the progress will keep me going when i want to quit!
Monday, May 16, 2011
Day 22... Back in the game...
After a painful leg cramp last night, I wasn't to sure how today would go...then I get a call from my hubby letting me know that he was coming home today...he hasn't been home in a month...so instead of morning run, it was a morning sprint cleaning and lawn mowing! then this afternoon we went to the gym together and did a 5k walk and chest and back workout. I think he as shocked to realize that I was lifting as much as I can now...it made me feel good to be able to keep up! Loved getting to workout with him and I hope he will go with me the next couple of days while he is home.
so workout was walk 3.1 miles
Chest...bench press, dumbell press, pec flyes, dumbell flyes
Back... seated rows, lat pulls, dumbell rows
Abs...crunches, incline crunch and reverse crunch.
Nutrition has been pretty good today...definietly and increase in cals...
Breakfast...oatmeal with 1/2 cup blueberries and almond milk
snack...banana
Lunch...2 eggs and 2 slices all natural wheat berry toast with pure butter
snack...smoothie...chocolate whey protien, banana and almond milk...little bit of coffee
Dinner...this was not so great...we went out for chinese food in memory of my Mom on her birthday...I kept it as clean as possible...brocoli and chicken, shrimp and mushrooms, and my cheat was a few bites of ice cream...it was really too sweet to me and so I didn't eat it. I had also ordered a diet pepsi...their fountain was out, they had 20 oz so I got one...it was flat...just not meant to be, I ended up with water...
Over all I would say it was a good day and feel good about the choices I made!~
so workout was walk 3.1 miles
Chest...bench press, dumbell press, pec flyes, dumbell flyes
Back... seated rows, lat pulls, dumbell rows
Abs...crunches, incline crunch and reverse crunch.
Nutrition has been pretty good today...definietly and increase in cals...
Breakfast...oatmeal with 1/2 cup blueberries and almond milk
snack...banana
Lunch...2 eggs and 2 slices all natural wheat berry toast with pure butter
snack...smoothie...chocolate whey protien, banana and almond milk...little bit of coffee
Dinner...this was not so great...we went out for chinese food in memory of my Mom on her birthday...I kept it as clean as possible...brocoli and chicken, shrimp and mushrooms, and my cheat was a few bites of ice cream...it was really too sweet to me and so I didn't eat it. I had also ordered a diet pepsi...their fountain was out, they had 20 oz so I got one...it was flat...just not meant to be, I ended up with water...
Over all I would say it was a good day and feel good about the choices I made!~
Sunday, May 15, 2011
Day 21.... Focus!
Not sure where all these mixed feelings this weekend are coming from. Maybe as a friend said about her own struggles, it is fear creating the struggle. I have never been one to not push myself, but as I get older, there seems to be more hesitation. I am a perfectionist by nature, so if I can't do something well, I don't want to attack it....I don't want to fail...
I was thinking the other day, by letting this fear decide my plan, I am sabatoging myself and setting myself up to fail. I can't and won't do that. I am a fighter and I will fight. My focus right now needs to be on the half marathon and training for that. It is three weeks away! I am excited and nervous, but I know it will fun. I am running/walking this to prove to myself I can do it, so the only way to fail is to not do it. I am not setting time goals, of course I have an idea in my head, but it is not a goal...just what I see as doable based on my current long run times...
My next focus needs to be my diet...clean eating and getting my water. I have done okay with this even through my mood, but I know I am not eating enough to fuel the workouts I do...so that is where my focus needs to be. The plan 5-6 mini meals a day...all clean. I really want to get back to my green smoothies...they are so good and good for me. They help with the sweet tooth and that is major for me!
My final goal to focus on right now is weight lifting....again, this is something new to me, but I am already seeing changes and I love this....
I am moving forward...I will be focused!
Meal plans and training plan to come in the next blog!
I was thinking the other day, by letting this fear decide my plan, I am sabatoging myself and setting myself up to fail. I can't and won't do that. I am a fighter and I will fight. My focus right now needs to be on the half marathon and training for that. It is three weeks away! I am excited and nervous, but I know it will fun. I am running/walking this to prove to myself I can do it, so the only way to fail is to not do it. I am not setting time goals, of course I have an idea in my head, but it is not a goal...just what I see as doable based on my current long run times...
My next focus needs to be my diet...clean eating and getting my water. I have done okay with this even through my mood, but I know I am not eating enough to fuel the workouts I do...so that is where my focus needs to be. The plan 5-6 mini meals a day...all clean. I really want to get back to my green smoothies...they are so good and good for me. They help with the sweet tooth and that is major for me!
My final goal to focus on right now is weight lifting....again, this is something new to me, but I am already seeing changes and I love this....
I am moving forward...I will be focused!
Meal plans and training plan to come in the next blog!
Saturday, May 14, 2011
Day 20...Where I Am Today
I started this blog as chronicles of my journey in fitness, my journey to a half, and to transforming my life. Most days this last 20 days has been straight about what I am eating and my workouts...today I am going to change that up. I want to share from my heart, and maybe look at my heart a little as I blog this. This will be a more personal blog so if you are just looking for the fluff and stuff this one is not for you today....
I ask in one of my groups what you do when your motivation seems to have left the building...I got some responses, just kind of that get out there and do it, but today I don't feel it. I am tired and honestly depressed...I have found myself asking myself today, why am I doing this? Why do I run? Why do I want to lift? Why eat clean? Why why why???
I think I have spent most of my life involved in fitness somehow...I was competitive gymnast until an injury put me out as a teen, I was a swimmer as a college student, taught aerobics as a young adult, got into body building and believe it or not even competed once in an amature show locally, then I went to working out just for me, then I stopped for a long time. See, as a teen and an adult I was anorexic. Hospitalized many times for it. At my lowest I weighed 72 pounds at 5'5 and at my highest I have weighed 180 pounds. After competing as a body builder, I felt such a pull back to that starving mode that I had to stop...It took years before I got serious about fitness again. A couple of years ago I started toying with running, I was a little overweight, not bad, but like 20 pounds...It was great for a while, then I stopped due to lack of moral support. Last year, I decided I wanted to run again. I couldnt' really run a mile without walking breaks...today I can run 15.5 miles. I do use a run/walk/run pattern, but I am averaging 10 minutes or less per mile....so I call it running! I started eating clean to drop a few pounds, and just be healthy over all....yet I seem to struggle with eating enough when I eat clean...I don't know how to explain this...I know the just eat, but it is more complicated than that and when you feel alone doing it, it seems impossible.
I started lifting again a month ago and I love it...maybe even as much as running, not sure where I go from here. I know that my heart is in health and fitness, I don't want to travel a road already travel and I don't want to quit, I just have to figure out how to move beyond what I am feeling today and where to find that get up and go that seems to have gotten up and went.
I wish there was the accountability here, in real life...I think groups and web pages are great for inspiration...but really they are about hearing how good you are doing...not when you are struggling, or when you feel alone in your journey...they are about cheering you on in your accomplishments and your being there to cheer everyone else along...it is a great place to be when you are on your A game, but not so sure about the off days....
My dream is to run a full marathon...I have half coming up in 3 weeks and beyond that I don't know what I will do. A full seems very daunting to take on...it is a dream none the less...next to that is a dream to transform my body with weights as I have seen so many in my groups do, but I know I have to figure out the nutrition to make that happen...
So no feel good message today...just sharing my heart and where I am....
I ask in one of my groups what you do when your motivation seems to have left the building...I got some responses, just kind of that get out there and do it, but today I don't feel it. I am tired and honestly depressed...I have found myself asking myself today, why am I doing this? Why do I run? Why do I want to lift? Why eat clean? Why why why???
I think I have spent most of my life involved in fitness somehow...I was competitive gymnast until an injury put me out as a teen, I was a swimmer as a college student, taught aerobics as a young adult, got into body building and believe it or not even competed once in an amature show locally, then I went to working out just for me, then I stopped for a long time. See, as a teen and an adult I was anorexic. Hospitalized many times for it. At my lowest I weighed 72 pounds at 5'5 and at my highest I have weighed 180 pounds. After competing as a body builder, I felt such a pull back to that starving mode that I had to stop...It took years before I got serious about fitness again. A couple of years ago I started toying with running, I was a little overweight, not bad, but like 20 pounds...It was great for a while, then I stopped due to lack of moral support. Last year, I decided I wanted to run again. I couldnt' really run a mile without walking breaks...today I can run 15.5 miles. I do use a run/walk/run pattern, but I am averaging 10 minutes or less per mile....so I call it running! I started eating clean to drop a few pounds, and just be healthy over all....yet I seem to struggle with eating enough when I eat clean...I don't know how to explain this...I know the just eat, but it is more complicated than that and when you feel alone doing it, it seems impossible.
I started lifting again a month ago and I love it...maybe even as much as running, not sure where I go from here. I know that my heart is in health and fitness, I don't want to travel a road already travel and I don't want to quit, I just have to figure out how to move beyond what I am feeling today and where to find that get up and go that seems to have gotten up and went.
I wish there was the accountability here, in real life...I think groups and web pages are great for inspiration...but really they are about hearing how good you are doing...not when you are struggling, or when you feel alone in your journey...they are about cheering you on in your accomplishments and your being there to cheer everyone else along...it is a great place to be when you are on your A game, but not so sure about the off days....
My dream is to run a full marathon...I have half coming up in 3 weeks and beyond that I don't know what I will do. A full seems very daunting to take on...it is a dream none the less...next to that is a dream to transform my body with weights as I have seen so many in my groups do, but I know I have to figure out the nutrition to make that happen...
So no feel good message today...just sharing my heart and where I am....
Friday, May 13, 2011
Days 17-19...Life happens
Just realized that I had not posted since Tuesday! Wow! It has been a crazy busy week for me. Part of learning to live the fit life is living it in everyday life and that is what the last few days have been about for me...
Wednesday....Workout was a 7 mile run and bicepts/tricepts/shoulders...it was a good workout for me...meals were clean, but low in calorie.
Thursday I was traveling from 3:30 am to 7 pm! That was a long day for me. I did manage to get in 3 miles of walking through the day...I took all my good clean foods with me and had lunch planned. The plan was to stop by a resturant my cousin works at so I could get a salad made my way! That didn't happen. We had car trouble and I had to stop before we got there to get the car worked on. It was already 1pm and my daughter was hungry, so we had to walk to a nearby place to eat...Bojangles! I thought oh no! They had salads but they were made with iceberg lettuce and carrots...not much else...so I decided to get a grilled chicken sandwhich with no mayo/ sauce and then I tossed the bun, with that I had coleslaw and then when we got back to the car I had some fruit...to drink I got water! Even traveling I managed to keep it clean and drink over a gallon of water!
Friday...lots going on and honestly still feeling tired from a very long Thursday, didn't go the gym or run. I did try a new ab dvd and a dance dvd...both were good...ab workout was challenging, dance was okay...not my thing...or maybe just need to do it and get used to it. I don't like for a workout to frustrate me...and that was what the dance one did!
Eating today has been clean...probably not enough, but the right stuff in what I have eaten....
Tomorrow I will get back to my regular blog with more details...didn't want anyone to think I had abandoned my blog...just life happening!
If you want to chang your life, you have to change your lifestyle!
Wednesday....Workout was a 7 mile run and bicepts/tricepts/shoulders...it was a good workout for me...meals were clean, but low in calorie.
Thursday I was traveling from 3:30 am to 7 pm! That was a long day for me. I did manage to get in 3 miles of walking through the day...I took all my good clean foods with me and had lunch planned. The plan was to stop by a resturant my cousin works at so I could get a salad made my way! That didn't happen. We had car trouble and I had to stop before we got there to get the car worked on. It was already 1pm and my daughter was hungry, so we had to walk to a nearby place to eat...Bojangles! I thought oh no! They had salads but they were made with iceberg lettuce and carrots...not much else...so I decided to get a grilled chicken sandwhich with no mayo/ sauce and then I tossed the bun, with that I had coleslaw and then when we got back to the car I had some fruit...to drink I got water! Even traveling I managed to keep it clean and drink over a gallon of water!
Friday...lots going on and honestly still feeling tired from a very long Thursday, didn't go the gym or run. I did try a new ab dvd and a dance dvd...both were good...ab workout was challenging, dance was okay...not my thing...or maybe just need to do it and get used to it. I don't like for a workout to frustrate me...and that was what the dance one did!
Eating today has been clean...probably not enough, but the right stuff in what I have eaten....
Tomorrow I will get back to my regular blog with more details...didn't want anyone to think I had abandoned my blog...just life happening!
If you want to chang your life, you have to change your lifestyle!
Tuesday, May 10, 2011
Day 16...Sacrifice or regrets...I choose...
I heard this quote today "Sacrifice or regret: what will you choose?" I think at this point, the desire for soda and sugar are getting to me and I so want to make an excuse to give into what I am used to having. I find myself thinking when I am traveling Thursday how it easy it will be to have that soda or milkshake....what will I choose? If I give into these desires I know I will ultimately be choosing regret! I will regret the choice the next day and probably for many days as I try to reign back in that sugar monster!
I am choosing sacrifice....it comes back to that whatever it takes motto! I will sacrifice what I want right now, for the goals I have regarding my health and fitness level!
Workout today....cardio was a recovery run of four easy miles. As I was running up the dreaded hill behind my house, I was thinking 6 months ago this was a long run...now it is an easy run and two years ago I couldn't run a mile and would give up and walk a hill. I have come a long way with cardio! Now it is time to look at where I am going and what I want.
Weight workout today was lower body. Squats, lunges, standing calve raises, leg press, seated calve press, and leg curls....weights are all going up just a little at a time on my legs...
Abs.... hanging abs, incline crunches, cross over incline crunches, cable crunches....
I am really starting to enjoy weights and look forward to my workouts. I am feeling more confident in the gym and just really like seeing the results as I get stronger...
Nutrition wise:
Breakfast was cheerios, a banana and almond milk (my standby for a crazy morning!)
Snack...dark chocolate almond milk and a banana
Lunch....chicken breast sandwich on whole wheat bun with swiss, spinach artichoke humus and tomato, veggie straws....yummy
snack....apple and all antural peanutbutter.
Dinner....oatmeal pancakes with blueberries....Yummy!
Several people have asked for this recipe so I will share....
1 cup of ground up steel cut oats
1 egg
3/4 c skim milk
mix and fix like regular pancakes, top with fruit of your choice...sometimes I add peanutbutter to this for the protien or top it with peanutbutter and banana...
1 gallon plus of lemon water...
Sacrifice or regret: What will you choose??
I am choosing sacrifice....it comes back to that whatever it takes motto! I will sacrifice what I want right now, for the goals I have regarding my health and fitness level!
Workout today....cardio was a recovery run of four easy miles. As I was running up the dreaded hill behind my house, I was thinking 6 months ago this was a long run...now it is an easy run and two years ago I couldn't run a mile and would give up and walk a hill. I have come a long way with cardio! Now it is time to look at where I am going and what I want.
Weight workout today was lower body. Squats, lunges, standing calve raises, leg press, seated calve press, and leg curls....weights are all going up just a little at a time on my legs...
Abs.... hanging abs, incline crunches, cross over incline crunches, cable crunches....
I am really starting to enjoy weights and look forward to my workouts. I am feeling more confident in the gym and just really like seeing the results as I get stronger...
Nutrition wise:
Breakfast was cheerios, a banana and almond milk (my standby for a crazy morning!)
Snack...dark chocolate almond milk and a banana
Lunch....chicken breast sandwich on whole wheat bun with swiss, spinach artichoke humus and tomato, veggie straws....yummy
snack....apple and all antural peanutbutter.
Dinner....oatmeal pancakes with blueberries....Yummy!
Several people have asked for this recipe so I will share....
1 cup of ground up steel cut oats
1 egg
3/4 c skim milk
mix and fix like regular pancakes, top with fruit of your choice...sometimes I add peanutbutter to this for the protien or top it with peanutbutter and banana...
1 gallon plus of lemon water...
Sacrifice or regret: What will you choose??
Monday, May 9, 2011
Day 15....feeling great again!!
Whooo Hooo! I am feeling good today! I have upped the nutrition some, and I have took the time to deal with the emotional stuff...today I feel back on my game!
Workout was a 15 mile run this morning and then 2.5 miles on the elliptical and weight training this afternoon. My weight workout was Chest...bench press, seated chest press, pec flyes and dumbell flyes (need to move up on this weight...way to easy!), back...seated rows, dumbell rows, Frontal Lat pulls, and back extensions...then some crunches and hanging knee raises for abs...(I really need to find a good ab routine...any suggestions???)
I am tired tonight, but not a drained tired, an " I worked hard today" tired!
Meals....
Breakfast...2 slices of all natural wheat berry toast with 1 tbs, all natural peanut butter, grapes
After run snack....Reeses smoothie....dark chocolate almond milk, frozen banana, peanutbutter... YUMMMY
Lunch...1 whole egg and one slice all natural wheat berry toast, brocoli (raw)
Snack....apple and boiled egg white
Dinner....Chicken sandwich made with leftover chicken breast, mushrooms, tomatoe, spinach, cheese on a whole wheat bun and veggie straws...
I have drank a gallon of water today and as I said, I do feel better than the end of the week. I am really going to have to tweak what I am doing to fit the training I am doing going into this half in a few weeks...everything is intense right now...training wise...
Still working on biomechanics for school...frontal plane, sagital plane and transverse plane!
Workout was a 15 mile run this morning and then 2.5 miles on the elliptical and weight training this afternoon. My weight workout was Chest...bench press, seated chest press, pec flyes and dumbell flyes (need to move up on this weight...way to easy!), back...seated rows, dumbell rows, Frontal Lat pulls, and back extensions...then some crunches and hanging knee raises for abs...(I really need to find a good ab routine...any suggestions???)
I am tired tonight, but not a drained tired, an " I worked hard today" tired!
Meals....
Breakfast...2 slices of all natural wheat berry toast with 1 tbs, all natural peanut butter, grapes
After run snack....Reeses smoothie....dark chocolate almond milk, frozen banana, peanutbutter... YUMMMY
Lunch...1 whole egg and one slice all natural wheat berry toast, brocoli (raw)
Snack....apple and boiled egg white
Dinner....Chicken sandwich made with leftover chicken breast, mushrooms, tomatoe, spinach, cheese on a whole wheat bun and veggie straws...
I have drank a gallon of water today and as I said, I do feel better than the end of the week. I am really going to have to tweak what I am doing to fit the training I am doing going into this half in a few weeks...everything is intense right now...training wise...
Still working on biomechanics for school...frontal plane, sagital plane and transverse plane!
Day 14... It has been a day!
Today has been an emotional day for me. It was my first Mother's Day without my Mom and my emotions were all over the place. A good cry at church with a friend seemed to help, but I still felt drained today. I should have done a long run today, but decided to take some time and deal with my emotions and really look at my meals and what I need to be doing. For me finding balance is going to be key to doing this long term and that means fitting my life as a youth pastor into that. Teens eat lots of pizza and chips and junk in general. Tonight I allowed myself to have one slice of pizza, but passed on the rest of the junk including soda! That was good for me!
I also took time today to come up with somewhat of a schedule and menu for this week that will allow me to eat more often and there for more food which should help with my energy level. It will look something like this....
7am Breakfast
8:30....run
10:00...snack
1:00....lunch
4:00...snack
4:30...gym...weights, cardio
6:30....dinner
9:00...snack
10:00 bed
This is the plan and hopefully it will work. I may have to set a reminder on my pc or wathc for snacks because I am not a snacker by nature.
So no workout today....dealt with emotional stuff and that seems to be helping how I feel.
Nutrition....
Breakfast...cheerios, almond milk, banana
lunch....chicken, asparagus, mushrooms, carrots, sweet potatos
Dinner....pizza
I drank my gallon of water today.....
This week will be a better week as I get my nutrition figured out.
I also spent some time studying today.
I also took time today to come up with somewhat of a schedule and menu for this week that will allow me to eat more often and there for more food which should help with my energy level. It will look something like this....
7am Breakfast
8:30....run
10:00...snack
1:00....lunch
4:00...snack
4:30...gym...weights, cardio
6:30....dinner
9:00...snack
10:00 bed
This is the plan and hopefully it will work. I may have to set a reminder on my pc or wathc for snacks because I am not a snacker by nature.
So no workout today....dealt with emotional stuff and that seems to be helping how I feel.
Nutrition....
Breakfast...cheerios, almond milk, banana
lunch....chicken, asparagus, mushrooms, carrots, sweet potatos
Dinner....pizza
I drank my gallon of water today.....
This week will be a better week as I get my nutrition figured out.
I also spent some time studying today.
Saturday, May 7, 2011
Day 13...Drained
This has been several days of feeling tired. I am not sure what the reason is behind it. Maybe not eating enough. Maybe emotional. This is my first Mother's day without my Mom and that maybe draining me emotionally and leading to feeling tired. I am trying to figure out how to up the cals and nutrition and continue to eat clean. Typically what happens when I cut out junk is my cals go too low for my workouts, but I don't feel hungry so i don't want to eat...if I eat junk I feel crappy and gain weight...got to figure out this aspect of what I am doing!
Workout today was a 3 mile run in about 28 minutes...I was suppose to long run today, but saw a festival going on and thought my youngest would love this, so I turned around and went back home to get her and take her to play! I can long run tomorrow as I take some time to think about my Mom and deal with my emotions...
Nutrition wise
Breakfast: blueberry oatmeal, banana and dark chocolate almond milk
Lunch: Veggie omlette, made with 1 egg and 1 egg white, mushrooms, onion, brocoli and tomato, one slice all natural wheat berry bread.. (This one actually turned out like an omlette :) )
Dinner: Sweet potato, mushrooms and sirloin steak
I have been studying today for my personal trainer certification...my brain is spinning right now....biomechanics...and all that goes with it!
Workout today was a 3 mile run in about 28 minutes...I was suppose to long run today, but saw a festival going on and thought my youngest would love this, so I turned around and went back home to get her and take her to play! I can long run tomorrow as I take some time to think about my Mom and deal with my emotions...
Nutrition wise
Breakfast: blueberry oatmeal, banana and dark chocolate almond milk
Lunch: Veggie omlette, made with 1 egg and 1 egg white, mushrooms, onion, brocoli and tomato, one slice all natural wheat berry bread.. (This one actually turned out like an omlette :) )
Dinner: Sweet potato, mushrooms and sirloin steak
I have been studying today for my personal trainer certification...my brain is spinning right now....biomechanics...and all that goes with it!
Friday, May 6, 2011
Day 12....Life Interrupted!
Today has been one of those days where life happened and plans had to change. It was a non run day to start with and the plan was to get in a good chest and back workout, and some light cardio...
Friday mornings are always grocery shopping and bill paying, so I got up and got that done, thinking I would hit the gym on the way to pick up my step son. Then I got a call from my oldest son and his fiance. They were coming up to spend the afternoon with me for Mother's Day...I don't get to see them often so I couldn't see pulling myself away to hit the gym. It will be there tomorrow. I decided to just make it a complete rest day. I am still feeling tired today and thought maybe it would help me recoup and be ready for a good weight workout when I get back to the gym.
Nutrition has been okay today, although I have been wanting sugar like crazy! I actually made sugar cookies for my oldest son, who ate a few, but the girls ate one and went for the watermelon instead! That was awesome to see them choose the real treat!
Breakfast: Cheerios, almond milk and banana
Lunch....chicken breast, grapes and veggie straws
Dinner....chicken, sweet potato fries, watermelom
I haven't drank as much water today, about a half gallon, maybe because I am not working out...not sure...but I can tell I am more thirsty at this point in the day than usual...
Planning a loooong run in the morning!
Friday mornings are always grocery shopping and bill paying, so I got up and got that done, thinking I would hit the gym on the way to pick up my step son. Then I got a call from my oldest son and his fiance. They were coming up to spend the afternoon with me for Mother's Day...I don't get to see them often so I couldn't see pulling myself away to hit the gym. It will be there tomorrow. I decided to just make it a complete rest day. I am still feeling tired today and thought maybe it would help me recoup and be ready for a good weight workout when I get back to the gym.
Nutrition has been okay today, although I have been wanting sugar like crazy! I actually made sugar cookies for my oldest son, who ate a few, but the girls ate one and went for the watermelon instead! That was awesome to see them choose the real treat!
Breakfast: Cheerios, almond milk and banana
Lunch....chicken breast, grapes and veggie straws
Dinner....chicken, sweet potato fries, watermelom
I haven't drank as much water today, about a half gallon, maybe because I am not working out...not sure...but I can tell I am more thirsty at this point in the day than usual...
Planning a loooong run in the morning!
Thursday, May 5, 2011
Day 11...A Rough Day
Today has been a hard day for me. I woke up feeling tired and drained. I am not sick....just not myself today. I really wanted to skip the workout and crawl back in bed. I didn't want good clean food, I wanted comfort food! This was one of those days that I had to say "Whatever it takes!" I really waited until the afternoon to workout because I was trying to figure out if it was my body tired from training or if it was more an emotional tired as I have been dealing with some crisis stuff this week...By the afternoon I was ready to hit the gym. I did keep my run short today (3 mile in 30 min!) and I did a leg workout:
Squats (weight increase)
lunges (weight increase)
Standing calves (Weight increase)
Leg press (weight increase)
Seated Calve press
Incline crunches
Crossover crunches
hanging abs
rv. crunches
The weight increasing so quickly on my legs is because I am slowly adding weight to see where I need to be with the weights. I don't want my legs sore and stressed going into my half, so I know what I am doing is low for me, but it is safe until after the half....
I felt better after working out...still tired...I think I really need to work on the nutrition side of things....I knwo the calories are low, that is going to have to change, just got to figure out how to get enough and still eat clean..
Nutrition:
Breakfast: cheerios, almond milk and banana
Lunch: 1 egg plus 1 egg white, 1 slice all natural wheat berry toast
Dinner: Baked chicken breast, green beans, apple and walnut brown rice stuffing.
1 + gallon lemon water...
That is it for today! I am going to bed now and hope it is warmer in there than here in my kitchen/office~
Squats (weight increase)
lunges (weight increase)
Standing calves (Weight increase)
Leg press (weight increase)
Seated Calve press
Incline crunches
Crossover crunches
hanging abs
rv. crunches
The weight increasing so quickly on my legs is because I am slowly adding weight to see where I need to be with the weights. I don't want my legs sore and stressed going into my half, so I know what I am doing is low for me, but it is safe until after the half....
I felt better after working out...still tired...I think I really need to work on the nutrition side of things....I knwo the calories are low, that is going to have to change, just got to figure out how to get enough and still eat clean..
Nutrition:
Breakfast: cheerios, almond milk and banana
Lunch: 1 egg plus 1 egg white, 1 slice all natural wheat berry toast
Dinner: Baked chicken breast, green beans, apple and walnut brown rice stuffing.
1 + gallon lemon water...
That is it for today! I am going to bed now and hope it is warmer in there than here in my kitchen/office~
Wednesday, May 4, 2011
Day 10....Whatever it takes
A person I am blessed to call a FB friend posted a blog recently entitled "Whatever It Takes". I read that blog and really thought about just what I want and what I am willing to do to get where I want to be. I took it as a challenge to be committed to doing whatever it takes to get where you want to be, realizing that is different for each of us. For me what ever it takes has become my motto when I want to cut a run short, go light at the gym or have that piece of cheesecake or diet coke....I am going to do whatever it takes to get where I want to be fitness wise. That means getting up and running early and hitting the gym daily. It means eating clean and saying no to some of my favs along the way...but for now that is what it takes and that is what I will do!
Now on to the day....I ran 5 miles this morning in 58 mins and walked another 3 this afternoon in 42 min...the walk wasn't planned, but a call I needed to take and be able to talk alone led to a long walk!
Weights was bicepts and tricepts today....
Bicepts: pulley curls, incline curls, bicept curls (all weights went up!)
Tricpts: Tricept press, dips, tricept extensions
I did 10 minutes of streaching at the end.
I love seeing that I am getting stronger as the weights get easier!
Nutrition wise (sorry no photos of meals....phone didn't save them!)
Breakfast....blueberry oatmeal, banana, coffee
Lunch...left over chicken and stirfry with brown rice
Dinner...eggwhite omlette...3 egg whites, mushrooms, brocoli, onion, tomato and feta
Snacks...Whole wheat crackers with all natural peanutbutter
1 Gallon of lemon water!
A picture of my beautiful daughter getting in on the whatever it takes mentality on her first trail ride!
Now on to the day....I ran 5 miles this morning in 58 mins and walked another 3 this afternoon in 42 min...the walk wasn't planned, but a call I needed to take and be able to talk alone led to a long walk!
Weights was bicepts and tricepts today....
Bicepts: pulley curls, incline curls, bicept curls (all weights went up!)
Tricpts: Tricept press, dips, tricept extensions
I did 10 minutes of streaching at the end.
I love seeing that I am getting stronger as the weights get easier!
Nutrition wise (sorry no photos of meals....phone didn't save them!)
Breakfast....blueberry oatmeal, banana, coffee
Lunch...left over chicken and stirfry with brown rice
Dinner...eggwhite omlette...3 egg whites, mushrooms, brocoli, onion, tomato and feta
Snacks...Whole wheat crackers with all natural peanutbutter
1 Gallon of lemon water!
A picture of my beautiful daughter getting in on the whatever it takes mentality on her first trail ride!
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