January 29, 2009

I almost over slept this morning. For some reason my clock didn't come on but I still woke up about 5:30 just in time for me to at least get a 3.1 mile run in.

To get started on my run, I did a warm up for 2 minutes at about 4.0 speed after body temperature raised, I set the treadmill at a speed of 6.5 speed goal was to run the same speed for exactly 3.1 miles. Mission accomplished I reached my goal I cooled down for about 3 minutes. I really didn't get a chance to see what my actual time was but I am sure it was under 30 minutes.

My goal is to stay strong and focus as I know this is super bowl Sunday and we will be moving but I need to push forward and resist food temptation by keeping nutrition under control and by working out at least six times this week no matter what.

The USDA Food Guide Pyramid

 

 

The USDA Food Guide Pyramid is a good plan for the average person, but it doesn't supply enough nutrients for the avid exerciser. Liz Applegate, Ph.D., a lecturer at the University of California at Davis and an expert in sports nutrition, tells you what to eat—and when to eat it—to get the maximum energy benefit. Applegate's pyramid plan augments the USDA diet to include fluids, good fats, antioxidents, fiber and calcium. She also includes a small junk-food allowance – hey, you deserve it!

 

 

 

 

January 28, 2009

This week progress:

Tuesday update: yesterday, I manage to run 6.2 miles on the treadmill did a complete 60 minutes and speed ranged from 6.5 to 7.5. I did hills for 10 minutes at 5.5 speed and 5.5 incline as well as 4.0 speed with a 7.0 incline. I really miss my interval workouts it make me feel like I am strong and in control. Hope to get another run in like this on Thursday. Lots of free weights while watching the biggest loser.

Today is Wednesday which is hump day yaaaaaaaaaaah! It starts off as a wonderful and effective day. I didn't get up in enough time for a run but I was able to make my group power class. This week is the week of the new music launch which means a switch up on music and routines and my body is singing alone with the new music.

We are planning to move this weekend which is so exciting but it is going to take a lot of work. I am going to try to plan for the best meals as I will be on the go and probably not access to cook much food.

 

 

 

January 26, 2009

My weekend was absolutely crazy, I was pmsing and just about eat everything that wasn't nailed down. I just didn't have any will power at all this weekend. This week will definitely be better. Here is what I need to do to achieve my goals

Nutrition

This week plan will definitely focus on nutrition. I need to pay attention to everything I eat. I will be following the glycemic index plan to help keep me full and within my calorie range .

Fitness

I am posting a tentative workout schedule. I hope this keeps me on my toes to push through it until the end of the week.

Monday 15 minutes of running on the treadmill, 60 minutes of group power class and 15 minutes of the stair master – DONE

Tuesday 60 minutes of treadmill interval running – PM maybe do 20 minutes of the 30 day shred program

Wednesday 3 miles of running & 60 minutes of group power class

Thursday 5 mile easy run – PM maybe do 20 minutes of the 30 day shred program

Friday 30 minutes of free weights and 60 minutes of group ride

Saturday rest or 3 mile outdoor run

Sunday rest or 5 mile outdoor run

January 23, 2009

Today I woke up not wanting to go to my cycle class. I did manage to go to the gym and did about 30 minutes of free weights and follow it with 20 minutes on the stair master with 10 minutes on the tread climber.

I came come starving, I think it is because I am PMSing and then we had some very sad news in the community here yesterday. My youngest daughter dance teacher was killed in a car accident. I am still in a state of shock, but one thing that this as taught me once again that life is just precious.

I have been craving peanuts and peanut butter not the healthiest stuff to eat but I guess it is better than chocolate. I hope to eat light tonight by eating just vegetables.

3:00 pm looking for something to snack on I don't know why but I found it. Some let over cake from the parties yesterday. It hit the spot but I guess that just ruined my workout for the day but I guess having a bad day every now and then is not going to break us or at least I know it won't break me.

NO THANK YOU PLEASE

I DID IT!!!!!!!!!!!!!!!!

I SURVIVED WITHOUT EATTING A PIECE OF CHEESE CAKE OR CARROT CAKE.

January 22, 2009

Today my workout goals were met with completing a 5 mile run on the treadmill. The run can be label as an easy run. I ran at a 6.0 speed manual setting for about 40 minutes. The last 5 minutes I picked up the pace at 6.5 to bring run to an end. I really need to get back into my intervals runs this week.

My next focus will be on nutrition. I have to get all my fruits and vegetables in before reaching for alternative snacks. I paid attention yesterday and I didn't get as may in as I should have on a zucchini, squash, mushroom, onion, pepper mix. No fruit at all. Snacks consisted of whole almonds and 100 calorie popcorn. Not bad choices just should have included some fruits before opting to eat those snacks.

Nutrition update:

Today I have already eaten two small apples. At least three vegetables are in the plan for the remainder of the day. I put some cabbage and chicken in a crock pot so I will get vegetables in for lunch as well and definitely have some for dinner. Focus today is to pass on the birthday cake celebration and stick to snacks that I have with me.

January 21, 2009

I have been a January blogger slacker. I don't know what seems to be the problem but just haven't been motivated to" just do it "like my favorite quote.

Today I realize that and will it will be one of my main goals to post on blog daily. I have accomplished so much over the last two years and right now just grateful of the healthy life style that I have chosen. I will definitely log all food in a journal of some sort. I need to be accountable for my actions.

A short recap for the week –

Monday I took the day off from the gym and I ate horribly.

Tuesday morning the scale reflected bad choice but work out was great so I know I am back on a downward track. – Workout was a 5mile run and 15 mins on the stair master. (Done)

Wednesday pretty much started with day 2 in clean eating and a great group power class 60 minutes of lifting weights and my body is basically feeling every muscle. (Done) Maybe go back out for a 3.1 mile run.

Thursday goal is to run on the treadmill for 5 miles or morning, possible intervals to work on the speed.

Friday goal is to go to the 60 min spin class at Golds Gym.

Saturday goal is to run 5 to 6 miles on the treadmill before 8:00 am hair appointment if I can make try to make group power class at golds that starts at 9:30.

Sunday possibly a rest day for me or get a short run in.

I joined a challenge to lose 10 pounds by 2/14/09 and in all actual reality I think I will only need to lose about eight to be happy at goal. Joined challenge on 1/20/09 goes through until 2/15/09. My start day was on 1/20/09 so far on day two and going pretty good.

January 2, 2009

Today is a new day and a new year. As I look back on the year 2008 it was a great year for me as far as maintaining weight loss. I officially lost 40 pounds in 2007 and discovered in 2008 eating properly and watching portion size and the most important part of my journey was learning how fitness was so important to me to maintain. I don't know what I would do with out exercise in my life.

This year in 2009 I will have goals not resolutions.

1. Goal is to sign up for 4 half marathons this year.
   
2. Run more with local running group.
   
3. Participate in more local 5 & 10k runs.
   
4. Do a Pilates class at least once a week.
   
5. Log all food and meals
   

The ultimate goal is to stay healthy, focus and stay blessed in the new year.