It's the little things in life that make a person most proud. I just finished with my last run of week 1 training. It felt really good. I've got a couple days off now before I start week 2 on Tuesday. This is a little different from what I have done in the past. Usually I start things off on a Monday. I realize now that I was setting myself up to fail by doing that. Who in their right mind would want to add yet another thing to their plate on Manic Monday?? I would definitely be more apt to talk myself out of training on Mondays. :)
Today is a really cold and wet/gloomy day out and I was sooooo tempted to stay cuddled into bed. Then, my boyfriend and I decided we're going to make a trip up to the Seattle area to go visit his Mom. Hmmm?? Long drive....should I skip the run and head out to get there sooner??? Nope, not this time. I took the time to go finish the week of training I set out to complete. What's an extra 20 minutes?
I felt really great during today's training. I picked up my pace. I've been brisk walking at a 3.8 on the treadmill and day 1 I ran at a 4.3 pace, not too much faster than a walk. Day 2 I had picked it up to a 4.8 and that felt good but today I ran at a 5.8 and it felt amazing!!! I don't want to push it too hard until my lungs learn how to open up and I learn to do "recover while running" techniques. That is where you don't walk to recover, you slow your pace and breathing which allows your body that same recover feeling, This allows you to cover the distance. I am gonna build that endurance. I know the day I am able to do that will be a joyous occasion.
Well, I better finish my banana and blog and go get ready to head to Seattle. Thanks for allowing me to continue to share my journey.
Saturday, November 13, 2010
Friday, November 12, 2010
Kind of Funny....thought I'd share the smile.
Q: Doctor, I've heard that cardiovascular exercise can prolong life. Is this true?
A: Your heart only good for so many beats, and that it... Don't waste on exercise. Everything wear out eventually. Speeding up heart not make you live longer; it like saying you extend life of car by driving faster. Want to live longer? Take nap.
Q: Should I reduce my alcohol intake?
A: No, not at all. Wine made from fruit. Brandy is distilled wine, that mean they take water out of fruity bit so you get even more of goodness that way. Beer also made of grain. Bottom up!
Q: How can I calculate my body/fat ratio?
A: Well, if you have body and you have fat, your ratio one to one. If you have two bodies, your ratio two to one, etc.
Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of single one, sorry. My philosophy is: No pain...good!
Q: Aren't fried foods bad for you?
A: YOU NOT LISTENING! Food are fried these day in vegetable oil. In fact, they permeated by it. How could getting more vegetable be bad for you?!?
Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise muscle, it get bigger. You should only be doing sit-up if you want bigger stomach.
Q: Is chocolate bad for me?
A: Are you crazy?!? HEL-LO-O!! Cocoa bean! Another vegetable! It best feel-good food around!
Q: Is swimming good for your figure?
A: If swimming good for your figure, explain whale to me..
Q: Is getting in shape important for my lifestyle?
A: Hey! 'Round' is shape!
A: Your heart only good for so many beats, and that it... Don't waste on exercise. Everything wear out eventually. Speeding up heart not make you live longer; it like saying you extend life of car by driving faster. Want to live longer? Take nap.
Q: Should I reduce my alcohol intake?
A: No, not at all. Wine made from fruit. Brandy is distilled wine, that mean they take water out of fruity bit so you get even more of goodness that way. Beer also made of grain. Bottom up!
Q: How can I calculate my body/fat ratio?
A: Well, if you have body and you have fat, your ratio one to one. If you have two bodies, your ratio two to one, etc.
Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of single one, sorry. My philosophy is: No pain...good!
Q: Aren't fried foods bad for you?
A: YOU NOT LISTENING! Food are fried these day in vegetable oil. In fact, they permeated by it. How could getting more vegetable be bad for you?!?
Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise muscle, it get bigger. You should only be doing sit-up if you want bigger stomach.
Q: Is chocolate bad for me?
A: Are you crazy?!? HEL-LO-O!! Cocoa bean! Another vegetable! It best feel-good food around!
Q: Is swimming good for your figure?
A: If swimming good for your figure, explain whale to me..
Q: Is getting in shape important for my lifestyle?
A: Hey! 'Round' is shape!
Well... I hope this has cleared up any misconceptions you may have had about food and diets.
And remember:
And remember:
Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well-preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming "WOO-HOO, what a ride!!"
For those of you who watch what you eat, here's the final word on nutrition and health. It's a relief to know the truth after all those conflicting nutritional studies.
1. The Japanese eat very little fat and suffer fewer heart attacks than Americans.
2. The Mexicans eat a lot of fat and suffer fewer heart attacks than Americans.
3. The Chinese drink very little red wine and suffer fewer heart attacks than Americans.
4. The Italians drink a lot of red wine and suffer fewer heart attacks than Americans..
5. The Germans drink a lot of beer and eat lots of sausages and fats and suffer fewer heart attacks than Americans.
CONCLUSION:
Eat and drink what you like. Speaking English is apparently what kills you.
Thursday, November 11, 2010
It was easier this time!!
So, I could have very easily talked myself back into bed this morning but wasn't giving up so quickly. Today was Day#2 for my running plan and I got into gear and went down to the gym. Walking in, I see a very fit man sitting on the ledge fitness training a petite blonde on the Stairmaster. She was in her tight little yoga leggings with her hair perfectly in place barely sweating and here I was, my 20 extra pounds squeezed into my sweats, hair in a messy bun with sleep still in my eyes about to start running on the treadmill right in front of them giving them a lovely view of my jiggly bum.
Hmmm??? I thought right then and there about turning around and coming back later. It was much easier to run next to the 80+ elderly lady last time while watching fox news than it was going to be today in full view of the "perfects". Did I give into the mind games??? Nope. I filled my water bottle, hopped on that treadmill and gave it a run for its money. I told myself that this lady wouldn't be in there training if it was easy to be healthy. She probably had the same mind games and had to overcome them too.
I was surprised at how much easier it seemed today physically. Last time left me pretty sore in my quads and knees but they loosened with my stretches and warm up walk. My knees didn't give me any trouble this time, which was very nice. I even stepped up my pace a little bit. Saturday will be my last rep on my week one starter. Then onto week 2. I am also trying to increase my water intake this week and increase my activity during the day. We'll see. Below is my workout plan for my 5k training. I am looking to start a core training plan for the days I'm not running. Not sure of a good one, but when I find it, I will share it for sure.
Hmmm??? I thought right then and there about turning around and coming back later. It was much easier to run next to the 80+ elderly lady last time while watching fox news than it was going to be today in full view of the "perfects". Did I give into the mind games??? Nope. I filled my water bottle, hopped on that treadmill and gave it a run for its money. I told myself that this lady wouldn't be in there training if it was easy to be healthy. She probably had the same mind games and had to overcome them too.
I was surprised at how much easier it seemed today physically. Last time left me pretty sore in my quads and knees but they loosened with my stretches and warm up walk. My knees didn't give me any trouble this time, which was very nice. I even stepped up my pace a little bit. Saturday will be my last rep on my week one starter. Then onto week 2. I am also trying to increase my water intake this week and increase my activity during the day. We'll see. Below is my workout plan for my 5k training. I am looking to start a core training plan for the days I'm not running. Not sure of a good one, but when I find it, I will share it for sure.
| Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| 3 | Brisk five-minute warmup walk, then do two repetitions of the following:
| Brisk five-minute warmup walk, then do two repetitions of the following:
| Brisk five-minute warmup walk, then do two repetitions of the following:
|
| 4 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
|
| 5 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. |
| 7 | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
| 8 | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
| 9 | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |
Tuesday, November 9, 2010
First day back to training for my 5k
Alright. I woke up this morning fully convinced that I would not start my running plan today. "Maybe tonight" I told myself. Yeah, right! If I didn't take time this morning to do my 20 minute plan I would definitely not go do it later this evening. I am going to be so busy once I step foot out of my door. I have to get to my office and start making call after call to families who have owing balances (I try to be the golden child at work who has no one on the list that gets dis-enrolled for non payment,...what can I say, I love the attention it gets from our operations director and the v.p.) Then the weekly one on one call with the Boss Man to let him know how things are going. On lunch I've gotta go check out apartments since we have less than 2 weeks now to find one and move due to our Apartment Managers screwing us out of renewing our lease. Got some nice leads that will put us back across the river on the Oregon side so it is a blessing for sure! Then out to 4 programs and then a school board meeting at 7:30pm. This puts me home at the earliest 9:30pm tonight!!! Sure I would have gone running!! Yeah, right!!
Anyways, I made myself go this morning and I feel so much better for it. I decided I would blog about my experience before I jump in the shower and run out the door to start the busy day ahead. I am doing the "couch to 5k" plan on the website: www.coolrunning.com. You can find it on my Facebook if interested. This week I will be starting with 5 minutes of brisk walking then alternating between 60 seconds of running and 90 seconds of walking for a total of 20 minutes. I did this today and will do it again on Thursday then Saturday. It doesn't sound like much but it is part of my "baby step" plan that I talked about on my last blog. Slow and steady wins the race. Sure I could be blogging about how quickly I jump into overexertion and lose massive amounts of pounds each week, but if I had done that to begin with it sure would have taken me less than 2 years to gain back the weight I have and then some. You only set yourself up for failure that way because it is truly unsustainable. Not this girl.
It felt really good to go. I stretched out a bit (but need to look up a better stretching plan to stay safe) and got started. I felt great until the last rep when my right lateral knee started acting up. My knee is what stopped me from running the last time. I am hoping to strengthen the muscles that support it but I may just look into a brace. Other than that, I could feel the cold I had a few weeks ago is still affecting my lung capacity and my endurance has declined but I am sure those will strengthen with time. All in all, I am a sweaty hot mess but it feels so good to know that I overcame my mind set and started the path to meet my goal!
Gonna go eat a banana and then hit the shower! Off to work I go!
Anyways, I made myself go this morning and I feel so much better for it. I decided I would blog about my experience before I jump in the shower and run out the door to start the busy day ahead. I am doing the "couch to 5k" plan on the website: www.coolrunning.com. You can find it on my Facebook if interested. This week I will be starting with 5 minutes of brisk walking then alternating between 60 seconds of running and 90 seconds of walking for a total of 20 minutes. I did this today and will do it again on Thursday then Saturday. It doesn't sound like much but it is part of my "baby step" plan that I talked about on my last blog. Slow and steady wins the race. Sure I could be blogging about how quickly I jump into overexertion and lose massive amounts of pounds each week, but if I had done that to begin with it sure would have taken me less than 2 years to gain back the weight I have and then some. You only set yourself up for failure that way because it is truly unsustainable. Not this girl.
It felt really good to go. I stretched out a bit (but need to look up a better stretching plan to stay safe) and got started. I felt great until the last rep when my right lateral knee started acting up. My knee is what stopped me from running the last time. I am hoping to strengthen the muscles that support it but I may just look into a brace. Other than that, I could feel the cold I had a few weeks ago is still affecting my lung capacity and my endurance has declined but I am sure those will strengthen with time. All in all, I am a sweaty hot mess but it feels so good to know that I overcame my mind set and started the path to meet my goal!
Gonna go eat a banana and then hit the shower! Off to work I go!
Monday, November 8, 2010
Scale Scare
Alright. I titled this blog, "Scale Scare" because I have been avoiding the scale like the plague. It has been obvious to me that my pants have been getting tighter and I have had little to no energy the past month. I have been in denial that I have been gaining back the weight that I worked so hard to lose.
I have shared my weight struggle and story to many people, but not everyone, so here it is in a nutshell. I have always had a little more curve than I've wanted. It is tough when you are a shorty....every little pound shows so much more when you don't have the height to balance it out. In 2007 I reached the max weight I had ever been. 190+ lbs on my short little 5'2" frame had me feeling like I was helpless. I didn't know what to do. Instead of resigning myself to an unhealthy lifestyle, I decided to make a change and that this time it was going to be a "Lifestyle Change" not a "Diet". I am addicted to food. I love it and eat just to eat...it tastes sooooo good and often find myself eating even when I am not hungry. It is a habit I needed to recover from.
I started off with the goal to take baby steps. #1: stop drinking soda. (I was drinking at the minimum 3 giant pepsi's per day). #2: move more (take the stairs instead of the escalator/elevator; park further away in a parking lot, etc.). #3: cut out the drive-thru. I started seeing some pretty decent results but wanted more accountability. I had a problem eating enough once I started making these changes and that was slowing the process.
In July of 2008 my friend Jennie and I decided we were going to join "Weight Watchers". This was an amazing choice. At my first weigh in I was176.6 lbs. The healthy weight range for my height is: 117-141 lbs. That seemed an impossible goal to reach. My mentality has always been the mentality of the Hare in the story of the Tortoise and the Hare. Speed through and meet my goal!! Jennie helped me realize that slow and steady really does win the race. I started chipping away at the weight, ounces at a time. Each week weighing in and losing a little bit at a time. 5 months later I reached and exceeded my 10% goal with a loss of 20.6 lbs. Fast forward and my last weigh in at Weight Watchers was down 46.4 lbs. I was looking good and more importantly feeling healthier. Now it has been 1 year from my last weigh in and I am back to the weight that I was at in February of 2009. I have gained back almost 20 lbs. It is time to refocus and get back into a healthier state of mind.
I am pledging to start being more conscious of my health. Baby steps begin again today. I will be blogging to help me get through this chapter of my life.
I have shared my weight struggle and story to many people, but not everyone, so here it is in a nutshell. I have always had a little more curve than I've wanted. It is tough when you are a shorty....every little pound shows so much more when you don't have the height to balance it out. In 2007 I reached the max weight I had ever been. 190+ lbs on my short little 5'2" frame had me feeling like I was helpless. I didn't know what to do. Instead of resigning myself to an unhealthy lifestyle, I decided to make a change and that this time it was going to be a "Lifestyle Change" not a "Diet". I am addicted to food. I love it and eat just to eat...it tastes sooooo good and often find myself eating even when I am not hungry. It is a habit I needed to recover from.
I started off with the goal to take baby steps. #1: stop drinking soda. (I was drinking at the minimum 3 giant pepsi's per day). #2: move more (take the stairs instead of the escalator/elevator; park further away in a parking lot, etc.). #3: cut out the drive-thru. I started seeing some pretty decent results but wanted more accountability. I had a problem eating enough once I started making these changes and that was slowing the process.
In July of 2008 my friend Jennie and I decided we were going to join "Weight Watchers". This was an amazing choice. At my first weigh in I was176.6 lbs. The healthy weight range for my height is: 117-141 lbs. That seemed an impossible goal to reach. My mentality has always been the mentality of the Hare in the story of the Tortoise and the Hare. Speed through and meet my goal!! Jennie helped me realize that slow and steady really does win the race. I started chipping away at the weight, ounces at a time. Each week weighing in and losing a little bit at a time. 5 months later I reached and exceeded my 10% goal with a loss of 20.6 lbs. Fast forward and my last weigh in at Weight Watchers was down 46.4 lbs. I was looking good and more importantly feeling healthier. Now it has been 1 year from my last weigh in and I am back to the weight that I was at in February of 2009. I have gained back almost 20 lbs. It is time to refocus and get back into a healthier state of mind.
I am pledging to start being more conscious of my health. Baby steps begin again today. I will be blogging to help me get through this chapter of my life.
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