Its been two weeks to the day since I have written AT ALL...
I felt really good going in to my new fitness plan and I thought that, by taking advantage of the best two weeks of the month for me, it would give me time to get my momentum up enough so that it would carry me through my two weeks of pms hell. I thought wrong.
My eating did not suffer much. I traveled which lead me to have a cookie...a piece of cake and I ate out... once...which are things I might have done anyway. For a two week period that doesn't seem so bad I guess.
But what did suffer was my workouts. It has also been two weeks since I worked out ( I am not counting my walks with the dogs).
I did weigh in yesterday morning at 152...meaning i gained .6 lbs or so.
I am not really sure what did it. I am assuming it was a little bit of everything: traveling, water weight, no exercise and of course the sweets. But it is best that I do not spend too much time on the weight I have gained. It will only discourage me and make me want to give up.
Instead, I went to the gym today. I told myself I would revert back to my last level of Chi Running in order to complete my work out and feel good about the time I spent in the gym - to give myself a little encouragement.
This was my work out:
10 min warm up - fast pace walking
42 min run/walk - 5 min run with 1.5 min walk (repeated 6 times)
5 min cool down
15 min stretching
upper body weights - bench press, arm curls, overhead press, bench dips
I barely made it to my Chir run/walk goal which just reinforced that two weeks of not using it...definately means losing it. Its good I didnt let it go longer. I felt good about my work out over all. I am exhausted and sore already!
One thing I did notice today when running was my heart rate. It concerns me but hopefully I have no reason to be concerned. During my running intervals I was careful not to go too fast yet my heart rate at the end of my intervals was at 175+ ... I must to some research on where my heart rate should be when I consider myself to only putting in medium to medium-hard effort.
Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts
Wednesday, January 26, 2011
Saturday, January 1, 2011
Weigh-In Day: Fruit and My Health
Today is the last day of my first week of eating differently to achieve a greater level of fitness for myself. My long term goal is to be able to run more efficiently and increase my speed.
Last Saturday I weighed in at 152.8
Today I weighed in at 151.4
Total loss for this last week = 1.4 lbs
18.6 out of 20 lbs to go...
Workout Today:
Warm up
5 min running using my new Chi Running Form
2 min walking at a fast pace
Repeated 6x
Stretched
Total distance =3.5 miles
Total time = 40 min
My Best Accomplishment This Week: Fruit
http://www.thefruitpages.com/
When I was growing up one of the things that frustrated me most was when I told my mom I was hungry and she would respond, "Eat a piece of fruit." Even better was when she told me, "Drink a glass of water."
This week I traded those frustrating memories into positive lessons. Tuesday I found myself just sitting at my desk staring at my apple - it was 10:30 am - too early for lunch but I was so hungry. The apple had been on my desk since the prior Friday and I was worried it was too ripe and too soft (I cant stand it when they get grainy). My thoughts would shift from the apple to the the chocolate in my drawer. It sounds so dramatic but when I am hungry, all sorts of craziness develops in my mind. I didn't want the apple AT ALL - but I was hungry! Then I realized I was thinking way too much about the damn apple! Just eat it!!! I grabbed the apple off my desk. As soon as I bit into it and tasted how sweet it was, my whole mood changed. It was perfect. I didn't even want the chocolate anymore. I enjoyed every bite.
Last Saturday I weighed in at 152.8
Today I weighed in at 151.4
Total loss for this last week = 1.4 lbs
18.6 out of 20 lbs to go...
Workout Today:
Warm up
5 min running using my new Chi Running Form
2 min walking at a fast pace
Repeated 6x
Stretched
Total distance =3.5 miles
Total time = 40 min
My Best Accomplishment This Week: Fruit
http://www.thefruitpages.com/
When I was growing up one of the things that frustrated me most was when I told my mom I was hungry and she would respond, "Eat a piece of fruit." Even better was when she told me, "Drink a glass of water."
This week I traded those frustrating memories into positive lessons. Tuesday I found myself just sitting at my desk staring at my apple - it was 10:30 am - too early for lunch but I was so hungry. The apple had been on my desk since the prior Friday and I was worried it was too ripe and too soft (I cant stand it when they get grainy). My thoughts would shift from the apple to the the chocolate in my drawer. It sounds so dramatic but when I am hungry, all sorts of craziness develops in my mind. I didn't want the apple AT ALL - but I was hungry! Then I realized I was thinking way too much about the damn apple! Just eat it!!! I grabbed the apple off my desk. As soon as I bit into it and tasted how sweet it was, my whole mood changed. It was perfect. I didn't even want the chocolate anymore. I enjoyed every bite.
Thursday, December 30, 2010
Listening to My Body
Today I had a GOOD eating day and a BETTER running day!
I followed my menu with no treats today; Although I did eye the left over pizza at the office. But all I had to do was think about how hard and painful it was the last time I ran (two days ago).
I think my two days off did the trick. My legs were not swollen today and they felt really rested. I was ready to go. My gut told me that this time I was ready to run.
No body knows your body like you do. If you are just starting training or running or some new exercise, your biggest learning curve will be learing about your body and how and when to listen to it. This will be your biggest asset in sticking with your health plan. It also has ended up being the hardest thing to do in my plan.
I think this might just be a mind set. When I am working out everyday and get in to the groove, I want to keep the momentum. So, when my body starts to tell me to rest, I resist it. Then my body reminds me who is really knows best. It might be sore hamstrings, heavy legs, water retention(like earlier this week), or something as simple as feeling exhausted.
But this doesn't always mean that you need to rest. It might mean you need to stretch, ice, try a different exercise, check your form, or eat foods with less sodium. Everyone is different and there are soooo many variables to different people doing different workouts. I have to learn how I respond to my workouts and my meals. Everytime I alter something as minor as the time of day I work out, I might see a difference in my performance. I truely believe this is the same for every human.
Today's Workout:
I decided to drop back and repeat week 2 of Chi-Running. I needed to set a goal for myself today that I knew I could reach. After my last run, I needed a good workout and needed a psychological boost. I needed to feel the satisfaction of reaching my goal:
1 mile warm up walking at a moderate to fast pace with dogs.
Dropped off dogs.
3 min run, 1 min walk (repeated 8 times)
I covered a total of 3.5 miles and worked out for over 40 minutes (this includes warm up with dogs, walk/run, cool down, and stretching).
My favorite crutches this week:
Bananas
All Natural Apple Sauce
Hard boiled eggs (whites only - dont care for the yolk).
I followed my menu with no treats today; Although I did eye the left over pizza at the office. But all I had to do was think about how hard and painful it was the last time I ran (two days ago).
I think my two days off did the trick. My legs were not swollen today and they felt really rested. I was ready to go. My gut told me that this time I was ready to run.
No body knows your body like you do. If you are just starting training or running or some new exercise, your biggest learning curve will be learing about your body and how and when to listen to it. This will be your biggest asset in sticking with your health plan. It also has ended up being the hardest thing to do in my plan.
I think this might just be a mind set. When I am working out everyday and get in to the groove, I want to keep the momentum. So, when my body starts to tell me to rest, I resist it. Then my body reminds me who is really knows best. It might be sore hamstrings, heavy legs, water retention(like earlier this week), or something as simple as feeling exhausted.
But this doesn't always mean that you need to rest. It might mean you need to stretch, ice, try a different exercise, check your form, or eat foods with less sodium. Everyone is different and there are soooo many variables to different people doing different workouts. I have to learn how I respond to my workouts and my meals. Everytime I alter something as minor as the time of day I work out, I might see a difference in my performance. I truely believe this is the same for every human.
Today's Workout:
I decided to drop back and repeat week 2 of Chi-Running. I needed to set a goal for myself today that I knew I could reach. After my last run, I needed a good workout and needed a psychological boost. I needed to feel the satisfaction of reaching my goal:
1 mile warm up walking at a moderate to fast pace with dogs.
Dropped off dogs.
3 min run, 1 min walk (repeated 8 times)
I covered a total of 3.5 miles and worked out for over 40 minutes (this includes warm up with dogs, walk/run, cool down, and stretching).
My favorite crutches this week:
Bananas
All Natural Apple Sauce
Hard boiled eggs (whites only - dont care for the yolk).
Saturday, December 25, 2010
I did OK for a Holiday
Merry Christmas!
My day consisted of the following:
1. Slept in late (8:30)
2. Made breakfast (I had FF yogurt with granola and a cup of coffee)
3. Opened gifts
4. Started to read my new book from Santa: Running Anatomy
5. Feel asleep reading
6. Had all natural apple sauce and a banana in attempt not to overeat at the Xmas Party
7. Went to Xmas party
8. Ate well if you don’t count the triple layer chocolate cake :(
9. Came home
10. Today's workout: Total Time 1hr 15min
• Warmed up - 30 min: by playing XBOX 360 Kinect, Game: Fighters Uncaged This is a mixed martial arts game. I played it for about 30 minutes. It was the first time I played it so these 30 minutes consisted of me training. I learned how to throw several types of punches as well as kicks. This was not very aerobic but it got my muscles nice and warm and definitely helped with working on my balance as well as stretched my lower body.
• Walk/Run 2 Miles: After I was nice and warm I leashed up the dogs to head out for my run. I have been working on my running form. I have had a re-occurring injury that I have not been able to shake. I thought that my form had something to do with it. I started the Chi Running program about 2 weeks ago and it has improved my ability to run longer distances without pain in my Hip Flexor. Part of ensuring I perform Chi Running properly requires me to start running from the beginning; Focusing on form and graduating into longer runs over 8 weeks. Today I finished Week 2 which had me focus on engaging my core and running 3 minutes then walking 1 minute (repeating 8 times). Each time I stopped to walk I was to check my form. I ended up having to break this up in to two miles. The first mile with the dogs - then dropping them off at home and continuing on for my second mile free from doggie shenanigans.
• Cool Down and Stretched - 15 min.
11. Took shower - by this time it was about 7 pm. I wasn't very hungry but I knew that in two hours I would be and it would be too late to eat. I compromised by eating a cup of yogurt with granola. This was light enough to make up for the chocolate cake I had at lunch. :)
Over all I feel good about today. I wish I could take back the cake but considering it’s a holiday I feel I should give myself a little slack. If I don’t give in a little bit every once in a while, I tend to give in too much in a less controlled manner at a later date. Does that make sense???
Over and out...
My day consisted of the following:
1. Slept in late (8:30)
2. Made breakfast (I had FF yogurt with granola and a cup of coffee)
3. Opened gifts
4. Started to read my new book from Santa: Running Anatomy
5. Feel asleep reading
6. Had all natural apple sauce and a banana in attempt not to overeat at the Xmas Party
7. Went to Xmas party
8. Ate well if you don’t count the triple layer chocolate cake :(
9. Came home
10. Today's workout: Total Time 1hr 15min
• Warmed up - 30 min: by playing XBOX 360 Kinect, Game: Fighters Uncaged This is a mixed martial arts game. I played it for about 30 minutes. It was the first time I played it so these 30 minutes consisted of me training. I learned how to throw several types of punches as well as kicks. This was not very aerobic but it got my muscles nice and warm and definitely helped with working on my balance as well as stretched my lower body.
• Walk/Run 2 Miles: After I was nice and warm I leashed up the dogs to head out for my run. I have been working on my running form. I have had a re-occurring injury that I have not been able to shake. I thought that my form had something to do with it. I started the Chi Running program about 2 weeks ago and it has improved my ability to run longer distances without pain in my Hip Flexor. Part of ensuring I perform Chi Running properly requires me to start running from the beginning; Focusing on form and graduating into longer runs over 8 weeks. Today I finished Week 2 which had me focus on engaging my core and running 3 minutes then walking 1 minute (repeating 8 times). Each time I stopped to walk I was to check my form. I ended up having to break this up in to two miles. The first mile with the dogs - then dropping them off at home and continuing on for my second mile free from doggie shenanigans.
• Cool Down and Stretched - 15 min.
11. Took shower - by this time it was about 7 pm. I wasn't very hungry but I knew that in two hours I would be and it would be too late to eat. I compromised by eating a cup of yogurt with granola. This was light enough to make up for the chocolate cake I had at lunch. :)
Over all I feel good about today. I wish I could take back the cake but considering it’s a holiday I feel I should give myself a little slack. If I don’t give in a little bit every once in a while, I tend to give in too much in a less controlled manner at a later date. Does that make sense???
Over and out...
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