Sunday, January 27, 2013

From a Tough Time... to.... Making it Work!

Prior to starting this blog I was having a tough time with my food control, and staying accountable to my actions - eating and fitness routines. I had gotten on a slump and figured oh I don't have to track my food anymore; I don't have to hit the elliptical or treadmill 'that' hard, I am maintaining and its OK!

Slowly but surely over those 6 months of not in full 'control' of myself I ended up gaining at the highest 20lbs! It was unbelievably stressful; what had I done how could I have let myself go so far? My actual goal weight was 16lbs below the top of the BMI chart so I was thankful that my Weight Watchers does allow you to change your 'goal' weight. They knew I was in a slump and I would be back on my two feet again soon enough.

So now lets fast forward January I am feeling more in control and stay on track of my weight...
Why?
  • I joined Run Your A$$ Off game to get back on track
  • Signed up for numerous 5K's - and still train-in-progress!
  • Started tracking my WW Points Plus
  • Started tracking my WW Activity Points, and using Nike+ with my running bestie!
  • This Blog! Being accountable as best as I can.
What finally been working for me??

Workouts
5-6 Days a Week I am in the Gym --
20-30 minutes of weight training
30-45 minutes of cardio

Easy of Food selections for Breakfast and Lunch









Breakfast/Post Workout Smoothie - Based on Protein Powder 4-6 Points Plus
(My favorite!)











Lunch - easy, quick to prepare and filling!
  • Veggie Burger with light Swiss Cheese
  • Handful of grape tomatoes
  • 1 Serving Popped Edamame Chips _ found them at Costco!

Points Plus for this meal - 8

Midday snack for me is Freshly made vegetable juice - 0 Points Plus!


This then allows me a crazy amount of - 17 Points Plus for dinner and possible light dessert. I can not tell you how this makes Family dinners less stressful and keeps me sane to decide 'what' can I or should I not have. I try to make sure to have 4 ounces of protein, vegetable and whole wheat carb, as a balanced meal.

Not everyone could handle eating the same Breakfast or Lunch but its what helps me greatly in my success in my past weight loss journey and again continues towards success so far in these last few weeks.

I am excited to say I am 10lbs away from my original goal weight and I feel awesome.

This week I have my final weigh in, now as of last Thursday I hit my 4% goal for the Run Your A$$ Off  challenge, I just need to maintain it OR beat it! :)


What challenges you or makes your challenges 'easier' to accomplish??

Quick post about this weeks workout...

Seriously I don't think I have had any moments to breathe and sit down to write on this blog so apologies to my followers for the lack of communications this week.

For this very moment I have time to share with you my week workout view, later this evening I plan on connecting with ya'll again :)

Monday I was in the gym  got in a leg work out, however ended up chatting with a friend a little longer then I should have so whoops I ran out of time to hit the treadmills
(oh well it happens to the best of us right; and I made up for it this weekend)




Plankaday I am soo excited to be hitting 1 minute durations!!





































Alrighty I have to head off to weekly grocery shopping adventures, Costco and Vitamin Shoppe are in my very near future... once my day finally allows me to sit down and get all my thoughts out straight I hope to be posting again tonight some thing new as promised..

Wednesday, January 23, 2013

Just Do it- Virtual Race!

 


I just up for the first in a series of 6 races -Tackle the Miles Virtual Race - which is hosted by Marathon Mom & Jill Conyers, and hello you had me at potential PRIZES! Who wants to join in with me!

http://runnershoe.blogspot.com/2013/01/13-in-2013-virtual-race-series.html

 

Saturday, January 19, 2013

Week Workout Review; Crossfit?


So this week after my 5K, I took it a little easier on my treadmill and elliptical mileage...
 

I also have been working on toning for 20-30 minutes prior to my cardio work-
  • Monday  - Arms
  • Tuesday - Legs (Quads/Hammies)
  • Wednesday - Core
  • Thursday - Shoulders
  • Friday - Tri's - Biceps
  • Saturday - Extra Core day (sampling for you!)











....and then of course daily  Plankaday; I am working hard towards 1 minute planks.
(consistently, mind you)

 


Last but not least question of the day -

One of my friends is now taking Crossfit classes, she is 'hook', personally it sounds NUTs! (but intriguing as well, could I actually do something like that, push myself to such extremes? Would my body handled it or put me out of normal work out routine for weeks?)  

Have any of you done a Crossfit class? Whats your take if so....

Tuesday, January 15, 2013

Thinking about some Hills

So one of the 'issues' I had during my last 5K is a 'hill' in the middle of the race. This really hit me hard, even though I was able to run for 1.40 miles, that hill just killed me. I started looking yesterday at hill training, to help on my future runs.

Hill training can benefit:
  • Promotes strength endurance.
  • Helps develop power and muscle elasticity.
  • Improves stride frequency and length.
  • Develops co-ordination, encouraging the proper use of arm action during the driving phase and feet in the support phase.
  • Develops control and stabilization as well as improved speed (downhill running).
  • Develops maximum speed and strength (short hills).
  • Improves lactate tolerance (mix of hills).
There are a couple of treadmill options at my gym a few of them will even allow to incline to from -3.0 to 30.0.

I plan on using this model two times a week to help improve my overall fitness and running speed. Maybe I'll do Tuesdays/Thursdays to keep it constant. I'm still looking for a set plan of attack in the gym.
Time/Distance
Pace
Incline
10 Minutes
Warm Up
6.0
1/2 Mile
Easy Pace
9.0
1/4 Mile
5K Pace
12.0
1/4 Mile
5K Pace
6.0
1/4 Mile
Easy Pace
6.0
1/4 Mile
5K Pace
9.0
1/4 Mile
5K Pace
6.0
1/4 Mile
Easy Pace
6.0
1/4 Mile
5K Pace
15.0
1/4 Mile
5K Pace
6.0
1/4 Mile
Easy Pace
6.0
1/4 Mile
5K Pace
12.0
1/10th Mile
Easy Pace
9.0
10 Minutes
Cool Down
6.0

What to join me but you need a beginners pace?

Beginner to hill training tips and tricks -
  • Be cautious when hill training, look down and slow down; as you get comfortable your speed will increase eventually.
  • When training, first start with normal walking and running, then slowly build up your endurance and strength before attempting a hill workout.
  • Warm up before any workout session.
I created a beginner options feel free to use if you wish...

Time/Distance
Pace
Incline
10 Minutes
Warm Up
1.0
1/2 Mile
An Easy Pace
2.0
1/4 Mile
Your 5K Pace
3.0
1/4 Mile
Your 5K Pace
1.0
1/4 Mile
An Easy Pace
1.0
1/4 Mile
Your 5K Pace
3.0
1/4 Mile
Your 5K Pace
1.0
1/4 Mile
An Easy Pace
1.0
1/4 Mile
Your 5K Pace
6.0
1/4 Mile
Your 5K Pace
1.0
1/4 Mile
An Easy Pace
1.0
1/4 Mile
Your 5K Pace
3.0
1/10th Mile
An Easy Pace
2.0
10 Minutes
Cool Down
1.0


Ready to kill some hills!

 

Oh and side note the Official Hotcake Hustle photos are out - My kiddo's and I are included (of course they are eating donuts no less d'oh!) http://www.facebook.com/media/set/?set=a.10151353764869271.499671.36636484270&type=1