Carmluv2run

Jan 8, 2011

2012-01-08T09:15:00.001-08:00

Ran 30 mins intervals felt great.

Jan 6, 2011

2012-01-06T09:39:00.001-08:00

Ran 4 miles on the treadmill feels good third run this week but need to get one more in to meet my goals.

Jan 3, 2012

2012-01-03T14:35:00.001-08:00

Body works plus and 45 mins and spin class 45.

Getting it back on track.

2012-01-02T13:52:00.001-08:00

Ran 5 miles first mikes done in 2012. It felt great but I'm feeling a little under the weather.

2011-09-09T20:07:00.001-07:00

Ran 5 miles intervals on the treadmill today felt pretty good. The afternoon I went to the y with Cymone to help her get some cardio in. My body now feels tired and I may turn in early.

2011-08-25T08:49:00.001-07:00

Need to get better with intervals going on them this week

2011-08-10T11:16:00.001-07:00

Ran about 3 miles today. I hope to get more done later today. Definitely working in lunges and squats

2011-08-08T17:08:00.001-07:00

Ran a 10k by the house it felt great. I kept stopping for some reason but ended up finishing in 1:04. I will do better next run but felt great yo say that I did it and its done. So I guess I'm on my way back.

Getting back to it

2011-07-08T13:23:00.001-07:00

Did boot camp this morning trying to get ready to follow my you go girl half schedule.

Getting back to it

2011-07-06T12:34:00.001-07:00

Did group power for 60 minutes going to do a group running for the first time all women I'm excited

Relight my fire

2011-07-06T12:30:00.001-07:00

Signing up for a half Marathon in September I'm so excited.
#gettingbackontrack

September 28, 2010

2010-09-28T12:47:00.001-07:00

spin class was great

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September 17, 2010

2010-09-17T13:34:00.000-07:00

Today, I was barely able to get out of bed, so unlike me but I managed. While I attempted to get the children ready for school, I picked up the 10 pound weights and did some leg work at home while the kids at breakfast.

3 sets of Squats
3 sets of Dead Lifts
3 sets of Pilate Squats
3 sets of Calf Raises
3 sets of Lunges
3 sets of arm curls (30)
3 sets of Tri-ceps (15)

Something about going into the gym just pumps me up and get me motivated so as I dropped my daughter off at school, I was on my way.

My workout started with a treadmill run warmed up walking 3.5 for 3 minutes. Increased my speed to 6.0 for 10 minutes, 6.5 for another 10 minutes and 6.8 for another 10 minutes. Finished the workout with the speed at 6.0 to bring it to the end.

Sweating from head to toe, I decided to do more floor workout before I went home

3 sets of Tri-cep dips off the bench (15)
3 sets of Push-Ups on the floor the big girl way (10)
5 sets of Ball crunches (20)

Feeling like I am on the right track again. Yeah

spin class 9/16/10

2010-09-16T16:48:00.000-07:00

This morning was my spin class. I just love the instructor teaching but not her voice, this class involves so many different things hills standing and sitting, isolations, 123, hovers speed work sitting and standing and on and on. I really work it out hard today after being disappointed by the scale earlier. I guess that will always push me to work harder lol. Never thought that I could find a better instructor since I left Oregon but yeah I did. So far this move with the family has proven to be a better move for everyone involve. I just need to regroup, refocus and go back to my better habits that I had before I moved here. I know I can and it shall be done.

Workout before spin

3 sets of Squats (15)
3 sets of Lunges (15)
3 sets of Dead Lift (15)
3 sets of Pilate Squats (15)
3 set of Calf Raises (15)

After spin

3 sets of Tri-ceps dips (15)
3 sets of Push-up (10)

September 16, 2010

2010-09-16T16:40:00.000-07:00

I need to find some new running goals for myself starting today. I haven't participating in anything since the Eugene half marathon. This will change. Have a goal helps me to stay focus with my fitness and this is what I will do. I have relocated and need to find the list and start selecting the activities today

August 25, 2010

2010-08-25T17:37:00.001-07:00

Great run today. definitely getting back to it. Six miles completed with 30 minutes of 30 day shred level 2.

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August 13, 2010

2010-08-13T22:24:00.001-07:00

Another successful day. I seem to be meeting back on track with my food. it surely has been a struggle going back to make the right choices but I'm doing okay. this morning my workout was level 30 day shred with Jillian Michaels the entire thing with 8 pound weights. I will do that for 7 days straight then on to the second level.

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August 12,2010

2010-08-12T22:30:00.001-07:00

I did pretty good did spin this morning later on I did jillian 30 day shred level one. Feeling a little down as I go to bed. hopefully tomorrow will be a better day.

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August 11, 2010

2010-08-11T20:33:00.001-07:00

Went to run 3 miles followed by 60 minutes of body works. Feeling pretty good didn't give in to the unlimited pizza but had a grilled chicken salad instead.

I just need to stay focus which I will finally making that connection again.

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August 10,2010

2010-08-10T19:54:00.000-07:00

Getting it back together. I am on my way! Jillian Michaels just kicked my butt!

August 6 2010

2010-08-06T12:31:00.001-07:00

Great workout today decided to go outside for a run before I did lunges and squats. I am going to get this right again because I have something new that I want to try and I have to have me together before I can take in the new challenge.

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7/31/10

2010-07-31T16:38:00.000-07:00

So much has been going on with me. I have been stressed about moving leaving what I thought was the best job that I ever had. It was all worth it because my family will finally live as one, in the same house since the last five years.

I have realized that I have let being bored get in away of my eating habits and this today will stop. I got on the scaled today and was not happy that I have put on 8 pounds and you know the saying if you gain more than 5 they keep adding on and before you know it you are 20 or more pounds over weight. My goal is to start back to journal food as well to measure food. I will have to give up fast food completely until I can make better choices.

Today is my day that I recommit after all this is a lifestyle change and one that I decided that I will keep no more binging and making stupid choices but more forward with making better choices and treating my body as the temple.

May 13, 2010

2010-05-13T08:46:00.001-07:00

I'm getting back to it. I slipped a little bit and the scale definitely reflects it by five pounds. I am determine to let that be my trigger don't let it get pass five pounds. After all this is a life style changed and I need to make sure my life style stays consisted.

This morning I ran 5 miles did an interval workout on the treadmill, ran at an easy pace between 6.0-6.7 for four minutes and up to 7.0 for one minute. I did that for 50 minutes which total my miles to 5.5. It feels great to have that run done.

Eugene half marathon 2008

2010-05-03T09:28:00.001-07:00

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Eugene Marathon 2008

Half-Marathon

May 4, 2008 in Eugene, OR

Summary

Number of Finishers:	2,658
Number of Females:	1,840
Number of Males:	817
Average Time:	2:25:25

Carmen Martin

bib number:	5742
age:	36
location:	EUGENE, OR
overall place:	1299 out of 2659
time:	2:11:50
pace:	10:04

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s4 - 611b45d

Eugene half marathon 2009

2010-05-03T09:24:00.001-07:00

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Eugene Marathon

Half Marathon

May 3, 2009 in Eugene, OR

Summary

Number of Finishers:	3,079
Number of Females:	2,102
Number of Males:	974
Average Time:	2:23:50

Carmen Martin

bib number:	4582
age:	37
gender:	F
location:	Eugene, OR
overall place:	1240 out of 3079
division place:	116 out of 329
gender place:	614 out of 2102
time:	2:05:48
pace:	9:37
5k:	0:
10k:	57:21
gun time:	2:08:54

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OnlineRaceResults.com is a service of End Result, Inc.
s4 - 611b45d

Eugene Marathon 2010

2010-05-03T09:16:00.001-07:00

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Eugene Marathon

Half Marathon

May 2, 2010 in Eugene, OR

Summary

Number of Finishers:		4,057
Number of Females:	2,782
Number of Males:	1,273
Average Time:	2:25:31

Carmen Martin

bib number:	6274
age:	38
gender:	F
location:	Eugene, OR
overall place:	1358 out of 4057
division place:	114 out of 385
gender place:	661 out of 2782
time:	2:03:11
pace:	9:25
10k:	56:21

© 1999 - 2010 End Result, Inc.
OnlineRaceResults.com is a service of End Result, Inc.
s4 - 611b45d

April 22, 2010

2010-04-22T10:06:00.001-07:00

I woke up a little late today. Lately I am not feeling the same motivation that I have had in the past and I need to find it before it just slips away from me.

I manage to set my iPhone to run for 45 minutes, I have to admit the biggest struggle for me doing my workout was just waking up and getting there. I am going to re-track today and find all my progress photos and journals so that I can get back to that point.

I have officially lost 45 pounds strong for two years this month. I am basically trying to maintain and keeping developing strength from workouts and it surely a good feeling. At this point it's not about losing weight now but about keeping it off and continuing to see progress.

Focus is to get back to blogging and set my own personal goals on become stronger. There is always a next level for me and I am not going backwards in the process that is on the top of my list.

April 21, 2010

2010-04-21T10:16:00.001-07:00

The Eugene half marathon is approaching very quickly here. I haven't got a lot of long runs in but it looks like what I have done has been on track and will have me ready for the event. This Sunday, I have to complete 10 miles to keep up with my schedule. I am pretty sure that I can do this. I had started losing interest in doing the half this year but something just lifting me up and said "get back to it Carmen". I know that I can do this! I have done it so many other times before going into it as an impossible task. This year event I am not expecting a great difference in time but just to finish at least with in a few minutes of the previous races. I am pretty sure that I can do that.

April 20, 2010

2010-04-20T15:09:00.001-07:00

Time to get back to it, I have a half marathon that I will compete in on May 2, 2010. I don't feel like I have really been focused on my long runs but my money is already paid in full so I have no choice but to take on the challenge. I have been trying to get my Jillian Michaels workouts in which kicks my butt. I just really admire that lady, she looks fabulous and I am surely on my way. Tonight I will do 30 day shred DVD Levels 3, 2 & 1 to compete in an online challenge that I am in.

My primary focus needs to be journaling foods. I have been slipping in that department and as of today, I have decided to recommit to that to journaling. Yes, I can and I will get back to do it on this day. April 20, 2010. I have decided to recommit to get back to my long life journey.

March 4, 2010

2010-03-04T12:18:00.001-08:00

Another new month and another new goal, I have been so busy with the girls in February that I have almost been slacking on my half marathon training. Good thing I am following the runners world smart goal plan and I seemed to be right on track, my running will pick back up to four days a week after this week.

Today, I have also been reflecting on my goals and accomplishment. Back in October 2006, my husband was station to go to GA when he got there he found out he would be to Afghanistan at that point I made it a goal not to sit around and get depress and fat. I always workout but my eating was horrible. I changed that I decided to eat for life and with that and the daily exercise I realized that was the key to lose weight. April 2007 was when I notice that the 40 pounds were off and I am proud to say that they haven't came back. Hooray for me! This is one of those accomplishments that I treasure the most because I made up my mind to do it and I did, I feel so much better about myself.

This is definitely a lifestyle change and I stuck with it. I want to live to see my girls graduate from college and get married. I want to be physically fit for them to be proud of me and to be their role model. I can see that they do value what I am doing and sometimes even join me when I do workouts at home. I just hope my new found habits will rub off on them because my husband and my girls me everything to me and I will do every in my power to keep them healthy while they are living on this earth!

February 24, 2010

2010-02-24T13:04:00.001-08:00

I am in my third week of training. It is going great! I have been going strictly by the runner world schedule and hoping to finish the race a little under 2 hours. I feel like I can do it this time I will follow through and focus because this is one goal that is attainable!

January 27, 2010

2010-01-27T11:52:00.001-08:00

I just have been super busy trying to refocus. I have made a choice and it is only up to me to stick with it. I am going to add more half marathon in my fitness goal to keep me on track. I definitely will do the Eugene half in May and another half in September and hopefully the girlfriend run in October. I could do the eweb half in November to get my four in. That is my plan. Hopefully by posting here I will stick to it.

I will be printing out my schedule to start by February 1 2010 time to get busy. This will definitely keep me focus.

December 24, 2009

2009-12-24T11:07:00.001-08:00

Much happy thoughts as this year is surely ending.

My short term goals are to get to spin class every Tuesday & Friday no matter what. I really enjoy this class so much, the time just fly by and I feel like I put in lots of effort until the end of class and it is a great workout. I am also going to try to go to group power twice a week and step class once a week. I really enjoy step classes in the past and don't know how I let that get away from me but moving forward this will be in my weekly routine as well.

Sample schedule

Monday – interval run on treadmill 5 miles

Tuesday – group ride

Wednesday – group power – 2 mile easy run

Thursday – interval run on the treadmill 5 miles

Friday – group ride – 2 mile easy run

Saturday – group step & group power

Sunday – long run outside

Running is something that I enjoy to do as well, I would love to run four half marathons this year. Portland in April 2010, Eugene half in May 2010, Women Eugene half Sept 2010 & the girl friend run Oct 2010. I think I should be able to train for these events and include my spin and step class in the mix. Of course this is just some thoughts right now. I need to figure out if this can work with my every day schedule as I do not want to over do it.

December 22, 2009

2009-12-22T09:39:00.001-08:00

I am having a fabulous week this week. So far I am back where I was last year. It was tough getting back there but I did. I just need to stay focus a little more as this year is ending in about 9 days I can't believe.

My work out this morning was an interval hill workout on the treadmill for 3.5 miles speed ranged from 6.0 flat to 5.0 incline at 5.0 speed. Woohoo its over but I hope to get in some strength training later on tonight.

December 17, 2009

2009-12-17T10:25:00.001-08:00

Today I realize again that I have the key to make me keep going. I will continue this journey and be strong. Yes I can, yes I will. Determination and Will power is my strong points so I will just do it!

December 14, 2009

2009-12-14T11:46:00.001-08:00

This weekend didn't go to well, I got caught up in the bad weather which lead to comfort foods, the idea of being stuck in the house because of the weather just didn't go well for me, I didn't work out and ate horribly.

Today December 14, 2009, I vow to get back on track once and for all. I just posted ways to regain my motivation and I will stick to this because all of these are my goals and I have the determination to do it!

Ways to Rediscover Your Drive

2009-12-14T09:52:00.001-08:00

9 Hidden Reasons to Stay Motivated

Ways to Rediscover Your Drive
-- By Zach Van Hart, Staff Writer

Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don't quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it's going to hurt? Why?"

Because it's going to be different this time! Because you can't accomplish anything that you give up on. Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don't is staying motivated. If you're motivated, you'll keep going. If you keep going, eventually you'll reach your goal.

Need more reasons? Here are 10 of our 'hidden' reasons to stay motivated. Use one or all of them to keep the fire burning inside you.

1. Confidence

How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you'll believe in yourself.

2. Fit into that dress

It's been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.

3. Make the week easier

Ever felt like a week was taking forever? It feels like Friday, but it's only Tuesday? This happens when you're not working towards anything. When you have a goal in mind, you'll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.

4. Gives you purpose

Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that's going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you're motivated, you have a reason to do what you do.

5. For your kids

And your grandkids. And their kids, too. The healthier you are, the longer you'll be around to watch your kids grow and to spoil your grandchildren. They'll want you to be around as long as possible; consider this just another present.

6. Power of momentum

It's a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you're not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.

7. The 'wow' effect

Picture this: Walking into a restaurant, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up.

8. Spread the spark

When friends and family see how hard you're working, they'll wonder how they can reach their own goals. Guess who they're going to look to for help? By staying motivated, you'll not only help yourself, but others too.

9. Keep gaining experience

The more you do, the more you will learn and understand. You'll discover which tactics work best for you and which ones don't. It's like weeding out the garden - not the most enjoyable job in the world, but when you're done, all that's left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.

December 10, 2009

2009-12-10T09:32:00.001-08:00

Today, I did running intervals on the treadmill. I hope to get outside and run a little bit but the weather has been so cold that I am not going to hold myself to it. For now the treadmill is good enough.

Pm working will be Jillian 30 day shred level 3.

December 8, 2009

2009-12-08T16:04:00.001-08:00

Morning started with a 5 miler. I did it interval levels speed varying from 6.2-8.5 with a 3 to ratio. It was tough but it sure makes my treadmill time go by faster.

Lift Every Voice and Sing Lyrics

2009-12-08T16:03:00.001-08:00

Lift every voice and sing,
till earth and heaven ring,
Ring with the harmonies of liberty;
Let our rejoicing rise
High as the listening skies,
Let it resound loud as the rolling sea.

Sing a song full of the faith that the
dark past has taught us,
Sing a song full of the hope that the present has brought us;
facing the rising sun of our new day begun,
let us march on till victory is won.

Stony the road we trod,
bitter the chastening rod,
felt in the days when hope unborn had died;
yet with a steady beat,
have not our weary feet
come to the place
for which our fathers died?

We have come over a way that with tears have been watered,
We have come, treading our path through the blood of the slaughtered,
out from the gloomy past,
till now we stand at last
where the white gleam
of our bright star is cast.

God of our weary years,
God of our silent tears,
thou who hast brought us thus far on the way;
thou who hast by thy might led us into the light,
keep us forever in the path, we pray.

Lest our feet stray from the places, our God, where we met thee;
lest our hearts drunk with the wine of the world, we forget thee,
shadowed beneath thy hand,
may we forever stand,
true to our God,
true to our native land.

12/5/09

2009-12-05T13:46:00.000-08:00

Today will be pretty busy for me but i started my day with 30 day shred i hope time permits i will do more.

December 4, 2009

2009-12-04T12:42:00.001-08:00

Today was spin it felt great at the end to know that I can mark it off my to do list. I feel my hips at 12:30 still stinging now. Such a great workout but it is only part 1 of my plan, part 2 I hope to finish up with my 30 day shred program later on tonight.

December 2, 2009

2009-12-02T08:55:00.001-08:00

Today was group power and I feel so great and strong. I did a quick 2 mile run before the class and I am ready to take my day on.

I am so grateful for my husband he is a big support. He doesn't realize that he pushing me when he is at my events with me. I figure that out the last two events that I did without each event I did better when he was here.

This is for you Scotty, I love you for loving me don't ever doubt that if you are reading this, I hope know that I am true and sincere when I say that. I cant wait until you come home.

My new years goals are to run a 5k a month. I think I can, I know I can and I know I will.

December 1, 2009

2009-12-01T15:27:00.001-08:00

Today I got up and ran my speed interval speed ranged from 6.0-6.5 at slowest and fastest pace was 8.0. That workout goes by so fast so happy to have that one marked off my to do list. I went home and did my workout 2 of 30 day shred so far two days in a row lets see if I can hold strong to this. Tomorrow workout is early morning group power and I am really looking forward to it.

November 25, 2009

2009-11-25T10:26:00.001-08:00

Today was a switch up on my way in my original plan. I had planned on going to the gym to take my group power class but a light popped on in the truck which made me turn back around and head home. When I got home I decided to just do a DVD the Hard core fusion full workout. It is about 60 minutes and is definitely an interval type of workout lots of weights and to break it up a little cardio mix of some dance. I did lots of squats and lunges which is legs in my main goal and this workout great. I definitely need to add this back into the rotation.

Tomorrow is the turkey stuffer run, I have definitely made it my annually tradition, goal it to run it in 9 min miles what would even be cooler is to run it in under 25 minutes. I know I am not that fast I will be pushing it then but we will see, as long as I shave a few minutes off from last year that would be great!

November 24, 2009

2009-11-24T11:48:00.001-08:00

Today I opted to do cycle since the gym is closed the time that I normally take my cycle class. I always feel great after that class the instructor is awesome and right now I am feeling different leg muscles than I do with running.

I am about 6 miles away from hitting 80 running miles this month. That is the most that I have run in a month period. I made a record for myself. YEAH! Eventually I want to get to running about 100 miles pain free injury free every month maybe I should make that my new resolution goal. I can do it, yes I can!

Tonight before CY scrimmage game, I need to do the circuit training dvd in to get some weights workouts in.

November Miles

2009-11-23T10:39:00.001-08:00

Goal 80 miles –

Nov 1 - 6 miles

Nov 2 - 5 miles

Nov 3 - 3.41 miles

Nov 4 - 3.19 miles

Nov 5 -

Nov 6 - 5 miles

Nov 7 - 3.5 miles

Nov 8 -

Nov 9 -

Nov 10 - 5.52 miles

Nov 11 - 5.55 miles

Nov 12- 3.54 miles

Nov 13

Nov 14 - 3.5 miles

Nov 15 -

Nov 16- 6 miles

Nov 17

Nov 18

Nov 19 - 5.5 miles

Nov 20 - 6 miles

Nov 21 - 3.5 miles

Nov 22 - 5 miles

Nov 23 - 3.2

Total miles 73.40

Remaining 6.6 miles

November 23, 2009

2009-11-23T09:39:00.001-08:00

This is week is the holiday week. I plan to get lots of exercising in and continue to eat well to meet my goal by my birthday. I am keeping my fingers crossed.

Morning workout was 3 mile run on treadmill speed intervals and a 15 minute stair climb on the stair master. I hope to get Jillian 30 day shred in to get some weight training in.

November 19, 2009

2009-11-19T16:58:00.001-08:00

Today was my run day. I did 5 mile hill intervals. It feels so great to get that out of the way. Later on today I will do my 30 day shred dvd.

November 18, 2009

2009-11-18T09:20:00.001-08:00

I did group power today, it felt great to get back into that class. I feel so strong today, I will probably get 30 day shred dvd in later this evening. I did week one last night and it felt great!

2009-11-14T22:14:00.000-08:00

Great day so far got my work out in and feeling pretty great! Resist a lot of temptation as I am trying to be right by my birthday.
Here was the workout!

Leg curl 3@15@60 lbs
Seated leg press 3@20@175 lbs
Seated leg curl 3@15@50 lbs
Leg extension 3@15@50
Standing calf 3@15@115
Lat pull down 3@15@50
Bicep curl 3@15@10 lb
Tricep 3@15@15lb
Tricep dips 3@15
Lunges 3@15@20
Squats 3@15@20

Ran 3.5 miles easy run after weights at 6.0 could have went longer but had a bball game to go to.

November 13, 2009

2009-11-13T14:54:00.001-08:00

Even though the day is Friday the 13^th it has been great. My honey made it to Kuwait safely which is always a blessing.

My morning workout was spinning. That class is so awesome I don't know why I don't go more maybe next week I will make a goal to do it twice a week. Why not?

Next week workout schedule

Monday - running speed intervals

Tuesday - group ride

Wednesday - group power and 2 mile run

Thursday - running hill intervals

Friday group ride

Saturday group power & 2 mile run

Sunday long run

4 run days, 2 group power class & 2 group ride class. That should mix it up a bit.

November 12, 2009

2009-11-12T12:08:00.001-08:00

Today will be a good day, so far I am staying on track. My morning workout was 20 minutes on the stair master finishing it up with a 35 minute run. I did a hill interval workout which took me to about 3.5 miles today. I feel pretty good about getting back focus. My birthday is less than a month away and I need to really get it together by then as a present to myself.

November 11, 2009

2009-11-11T15:24:00.001-08:00

Busy today my honey went back out of the country but only 90 days left. That will fly by no time.

It seems like I have be vacationing to long almost didn't want to get up when the clock went off today while he was home I only stay with the running. I need to get back into the gym and do some weight training. Today will be my Monday now its time to get back to it cause I have a birthday goal which is less than a month away now.

11/7/09

2009-11-07T10:11:00.000-08:00

Just trying to get back on track. Two days doing okay ran 3.5 3x 800 until about 35 minutes hill intervals tomorrow speed work.

October 15, 2009

2009-10-15T16:37:00.001-07:00

Today was a good day ran interval for 45 minutes which means I did a sprint of 8.5 10 times and my recovery speed was 6.0 for 3 minutes. Yes I did it and it is over. One more five mile run for the week and that is on Sunday.

October 14, 2009

2009-10-14T08:30:00.001-07:00

Group power today first time in about a week, my body feels sore, I definitely need to get back to a regular routine of going to the class ouch! Tomorrow is my interval run.

October 13, 2009

2009-10-13T16:10:00.001-07:00

Today on the schedule was a 5 mile run, I really didn't feel like it but I got up and did it anyway, I always feel so much better when I do that. I really need to work on my speed time before August 2010. I would love to run a 8:30 pace for the hood to coast event. That will be my goal. I need to get started now.

October 12, 2009

2009-10-13T16:08:00.001-07:00

Yesterday was my getting back to my old self. I was starting to slip up a bit on my eating but its better now. I did Jillian Michaels week 1 DVD of 30 day shred it felt good to get that back into rotation.

October 11, 2009

2009-10-11T09:24:00.000-07:00

Today ran 8 miles today's. Pretty slow but need to get back on track
I'm starting to struggle a little but will definately figure it out this week.

October 7, 2009

2009-10-07T16:49:00.001-07:00

Today I didn't work out at the gym, I am planning on doing some core work or a dvd at home tonight no cardio unless I get to the gym while the girls are practicing. I am a little excited about taking on a new challenge for 2010 haven't made up my mind just yet on committing to the challenge but I will have to do that before Tuesday next week once I do I will start posting.

October 6, 2009

2009-10-06T08:30:00.001-07:00

I am feeling pretty good about myself. I seemed to be motivating people around me so I need to keep it going.

This morning work out was a quick 3 mile run. I will go back this evening for a easy 2 miler. I have been doing workouts with a lot more cardio to see if I can build my legs and I think I can see a difference. I guess this hard work is paying off.

October 5, 2009

2009-10-06T08:23:00.001-07:00

This morning I woke up not knowing what I wanted to do but I went ahead and ran at a easy pace of 6.7 for 3 miles and walked the incline for 20 minutes. Then yesterday evening I went ahead and went to group ride. It felt great!

October 4, 2009

2009-10-06T08:22:00.001-07:00

I took Saturday off my workout schedule, it was a nice relaxing day so this morning workout was a 7 mile run after that I wasn't as tired as I should have been so I jumped into a group power class. So glad I did, I feel the muscles forming in my legs now.

September 30, 2009

2009-09-30T08:34:00.001-07:00

Today workout was group power, I don't know why I think I can take that class out of the equation. I always feel so good afterwards. Tonight I plan to get some cardio in while the girls are at the gym maybe walking on an incline or elliptical haven't decided yet.

September 29, 2009

2009-09-29T13:50:00.000-07:00

Had a great run, ran for about 50 mins total miles 6. I will be going back for weights this evening.

September 28, 2008

2009-09-28T08:27:00.000-07:00

Feeling pretty good today did leg weights today then jumped on the treadmill for 2.5 miles. I hope to go to spin class later on today.

September 27, 2009

2009-09-27T13:54:00.000-07:00

Today I ran 7.14 miles must say I feel great. Tomorrow I will do legs and abs.

September 23, 2009

2009-09-23T15:21:00.001-07:00

My workout today was, 20 minutes on incline hill on treadmill & 20 minutes on stair master, several squats and lunges. I hope to get some abs in later on today.

September 22, 2009

2009-09-22T12:16:00.001-07:00

Today I completed my 7 mile run, it was tough because I woke up a little late and just didn't think that I was up to it but yeah I did it! I hope to get back in the gym to do some leg weights and abs today. I just have to stay busy with all this stuff going on.

ABC’s To Sucess

2009-09-21T12:12:00.001-07:00

ABC's To Success

A—Acknowledge that you know what to do

B—Believe that you have the ability to do it

C—Courage do what needs to be done

D—Deciding that today is the day

E—Enjoying the journey

F—Forgiving yourself and moving on

G—Going for your goal

H—Hearing the compliments

I—Inviting success into your life

J—Journaling everything that goes in your mouth

K—Keep coming to WW when you feel like quitting

L—Loving yourself enough to change your lifestyle

M—Making delicious meals

N—Not ever giving up on yourself

O—Offer to share your new knowledge with others

P—Patience with the journey…the weight did not come on overnight

Q—Quiet time for yourself

R—Remind yourself of all the reasons you are doing this

S—Self-talk that is positive and repetitive

T—Turning to solutions instead of food for "problems"

U—Using all of your "tools" for success

V—Visiting other meetings during the week if you need support

W—Wanting success with your weight loss more than you want that "treat"

X—Xerox copies of your favorite recipes

Y—You alone can do this, but you don't have to do it alone

Z—Zero in on your goals and move toward them one pound at a time

~~from The Language of Positive Thinking by Eric T. Moore

September 21, 2009

2009-09-21T09:55:00.001-07:00

I did 3.5 miles intervals ran at a comfortable speed of 6.5 for 3 minutes then sprinted at 8.2 for 1 minute. I did this for five times as I didn't have time for to much more. Tomorrow I will do the hills for 7 miles.

September 17, 2009

2009-09-17T09:51:00.001-07:00

Today on my schedule it was 5 mile run. I warmed up with a walk for the first five minutes. I Picked up my paced for then next five minute after that I did run on an incline on the treadmill for the next five minute. I rotated that instead I was at 50 minutes after I completed that, I did my crunches and bi-cycle crunches off of Whitney Houston million dollar bill song

September 16, 2009

2009-09-17T09:46:00.001-07:00

Group power was great! Every muscle in my body is glowing right now.

September 15, 2009

2009-09-15T16:18:00.000-07:00

Today was my short run. Felt pretty good getting that in. I will probably go to the gym later this evening to have a little change in the routine.

September 14, 2009

2009-09-14T08:32:00.001-07:00

I am started to train for half marathon schedule on 11/21/09. I am using the runners world smart coach plan and today was a rest day or cross training so no running for me. I did do weights on my own and here is what I did:

Overhead Squat:

Set Reps Weight

1 15 30

2 15 30

3 15 30

Lunge & Press:

Set Reps Weight

1 15 12.5

2 15 12.5

3 15 12.5

4 15 12.5

5 15 12.5

6 15 12.5

Stiff Leg Deadlift:

Set Reps Weight

1 15 30

2 15 30

3 15 30

Leg curl 15@60

Seated leg press 15@185

Standing calf raises 15@115

Leg extension 15@70

Seated leg curl 15@70

Lunges 15@12.5

Squats 15@30

Bicep curls 15@12.5

Back rowa 15@30

Dead lift Back 15@30

4 sets 25 cunches

4 sets of 25 bicycle crunches

September 11, 2009

2009-09-11T08:42:00.001-07:00

Today was spinning it felt great. I followed the workout with 100 crunches and 100 bicycle crunches off my favorite song. This will be a good weekend.

September 10, 2009

2009-09-10T08:45:00.001-07:00

Today so far I ran 7 miles at a tempo pace also completed 100 crunches and 100 bicycle crunch off of million dollar bill song. goal is to do 100 crunches and 100 squats a day. If I can get more in that would be great!

Eweb training schedule

2009-09-09T17:10:00.001-07:00

TRAINING:
SMART COACH

Your current race time is: 2:00:00 for a Half-Marathon
Your distance training goal is: Half-Marathon
You currently train: 16 - 20 miles/week
How hard you want to train: Moderate
Your long-run day: Sunday
Your training program Starts: Monday, 9/14/2009and Ends: Sunday, 11/22/2009
Length of your training schedule: 10 weeks

Wk	Dat	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
1	9/14 9/20	Rest / XT	Easy Run Dist: 2 mi @10:29	Rest / XT	Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:54; Cool	Easy Run Dist: 2 mi @10:29	Rest / XT	Long Run Dist: 7 mi @10:29	16 miles
2	9/21 9/27	Rest / XT	Easy Run Dist: 3 mi @10:29	Rest / XT	Speedwork Dist: 5 mi, inc Warm; 2x1600 in 8:24 w/800 jogs; Cool	Easy Run Dist: 2 mi @10:29	Rest / XT	Long Run Dist: 7 mi @10:29	17 miles
3	9/28 10/4	Rest / XT	Easy Run Dist: 3 mi @10:29	Rest / XT	Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:54; Cool	Easy Run Dist: 2 mi @10:29	Rest / XT	Long Run Dist: 8 mi @10:29	18 miles
4	10/5 10/11	Rest / XT	Easy Run Dist: 3 mi @10:29	Rest / XT	Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 8:59; Cool	Easy Run Dist: 2 mi @10:29	Rest / XT	Long Run Dist: 8 mi @10:29	19 miles
5	10/12 10/18	Rest / XT	Easy Run Dist: 5 mi @10:23	Rest / XT	Easy Run Dist: 5 mi @10:23	Rest / XT	Rest / XT	Easy Run Dist: 5 mi @10:23	15 miles
6	10/19 10/25	Rest / XT	Easy Run Dist: 2 mi @10:23	Rest / XT	Speedwork Dist: 7 mi, inc Warm; 3x1600 in 8:19 w/800 jogs; Cool	Easy Run Dist: 2 mi @10:23	Rest / XT	Long Run Dist: 9 mi @10:23	20 miles
7	10/26 11/1	Rest / XT	Easy Run Dist: 3 mi @10:23	Rest / XT	Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 8:54; Cool	Easy Run Dist: 3 mi @10:23	Rest / XT	Long Run Dist: 9 mi @10:23	21 miles
8	11/2 11/8	Rest / XT	Easy Run Dist: 3 mi @10:23	Rest / XT	Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 8:59; Cool	Easy Run Dist: 2 mi @10:23	Rest / XT	Long Run Dist: 10 mi @10:23	22 miles
9	11/9 11/15	Rest / XT	Easy Run Dist: 3 mi @10:17	Rest / XT	Speedwork Dist: 8 mi, inc Warm; 4x1600 in 8:14 w/800 jogs; Cool	Easy Run Dist: 2 mi @10:17	Rest / XT	Long Run Dist: 10 mi @10:17	23 miles
10	11/16 11/22	Rest / XT	Easy Run Dist: 3 mi @10:29	Easy Run Dist: 3 mi @10:29	Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:54; Cool	Rest / XT	Rest / XT	Race Day Dist: Half-Marathon @8:58 Time: 1:57:35	24 miles

Legend
Example	What it Means
Easy Run Dist: 3km @8:00	Run a total distance of 3 kilometers at a pace of 8 minutes per kilometer.

Speedwork Dist: 8km, inc Warm; 3x800 in 4:00 w/400 jogs; Cool	Run a total distance of 8 kilometers. Your run should include: - a warmup of about 1.5km - 3 repeats of 800 meters each; each repeat should take 4 minutes - a 400-meter recovery jog after each repeat - a cooldown of about 1.5 km Note: Warmups and cooldowns are generally 1.5 km each. But on some days, you'll need to make them longer to reach the total distance for your run.

Rest /XT	Take a rest day, or do moderate cross-training activity.

Race Day Dist: 5K @5:00 Time: 20:00	On a race day, run your 5K at a 5-minute per kilometer pace. Your time will be 25:00.

September 9, 2009

2009-09-09T16:36:00.001-07:00

Back from a busy weekend. I can't believe that I haven't posted once over the weekend, probably because I was a bad girl as far as eating goes. I did get some running in on Thursday- 5, Friday -5 & Sunday -5. Monday it was a pretty much relaxing day with the kids but Tuesday I had to kick it up with a 6 mile run in with running comfortable at 6.5 for 3 minutes and then kicking it up to 8.5 for one minute. It felt so great to get that in. Today was a 1 mile run warm up before group power.

I may try to get a little more running in this evening at least a 2 mile in, especially if I plan to go to cycle, if I choose to go to cycle I definitely need to look into the running group tomorrow evening but we will see. It is a crazy week with the girls all starting back to school but once they get settle I will definitely be back in a routine of things.

September 1, 2009

2009-09-01T11:35:00.001-07:00

Today, I woke up feeling pretty good but decided against the spin class. I wanted to run but half way into the run, my nike sensor gave out. I guess it may be time for me to replace it. it's a trip because I just changed my shoes and now I have to change my sensor at least i can track both thing together.

My workout

1.84 miles before the sensor went out walked the remainder until I reached two miles

15 minutes on the elliptical machine pretty challenging since I haven't did it in a while

20 minutes on the stair masters – always sweat buckets working out on that thing

15 minutes of abs 4 sets of 25 basic crunches & 4 sets of 25 bicycle twists.

August 31, 2009

2009-08-31T13:20:00.000-07:00

Goal for the month of September get three days of weight training in. Today did 60 mins of group power

August 30, 2009

2009-08-30T09:20:00.000-07:00

Ran 3.5 miles then jump on stair masters 15 mins.

August 29, 2009

2009-08-29T21:49:00.000-07:00

ran 4.0 miles today, a little of a hill challenge but glad to get it done.

August 28, 2009

2009-08-28T20:56:00.000-07:00

ran 8 miles today, calves are tired. time to get new shoes.

Hills, Hills, Hills

2009-08-27T09:02:00.001-07:00

If you're one of those runners who dreads running hills, it may be because you're not using the right hill running techniques. Follow these steps for proper hill running and you may actually look forward to inclines during your runs.

Difficulty: Average

Time Required: Varies

Here's How:

Don't start thinking that you want to attack the hill. The key to running hills properly is to maintain your effort level (which translates into a slower pace on the uphill), so you don't waste energy and end up out of breath at the top of the hill (that's a common mistake among runners).
As you approach an uphill, make sure you have good running form. Your arms should be at a 90 degree angle and should be moving forward and back (rotating at the shoulder), not side to side.
More: Video: Proper Running Form
Your back should be straight and erect. You can lean in very slightly from the hips, but make sure you're not hunched over.
Concentrate on swinging your arms lower and shorter. By keeping your arm swing lower and quicker, your legs will stay lower to the ground -- resulting in a short, quick stride.
As you reach the top of the hill, you can begin your normal stride again. If you ran the hill properly, you'll be able pass runners who wasted too much energy on the hill.
The best way to run downhill is to lean forward slightly and take short, quick strides. Don't lean back and try to brake yourself. Try to keep your shoulders just slightly in front of you and your hips under you. Although it's tempting to overstride, avoid taking huge leaping steps to reduce the pounding on your legs

Benefits of hill running

Some runners don't like hill running because it's, well, hard. But running hills provides a lot of benefits to runners, so don't shy away from them. Here are some of the ways you can benefit from hill running:

You'll build strength.

Running inclines, either on a hill outdoors or on a treadmill, is a form of resistance training that builds up the muscles in your calves, quads, hamstrings, and glutes. Hill running strengthens those areas more than running on flat ground. You'll also strengthen your hip flexors and Achilles tendons.

You'll get faster.

The muscles you'll use to run up hills are the same ones used for sprinting, so the strength you build will improve your speed.

You won't get bored.

If you're used to running in mostly flat courses, adding hills to your routines can help prevent boredom.

You'll reduce your risk of injuries.

As you strengthen your leg muscles through hill running, you considerably reduce the risk of suffering from running-

related injuries.

If you're bored running on the treadmill and want to improve your strength and speed, you can try using the incline feature on your treadmill and doing some hill workouts. Running hills on the treadmill is safer than running hills outdoors, because it decreases the impact on your knees and hips.

Hill Workout Interval	How to Run
Warm up	Slowly jog for 5 minutes.
Hill Interval	2 minutes steady pace at 4% incline
Rest Interval	Recover (easy pace) for 2 minutes.
Hill Interval	2 minutes steady pace at 5% incline
Rest Interval	Recover (easy pace) for 2 minutes.
Hill Interval	2 minutes steady pace at 6% incline
Rest Interval	Recover (easy pace) for 2 minutes.
Hill Interval	2 minutes steady pace at 7% incline
Rest Interval	Recover (easy pace) for 2 minutes.
Hill Interval	2 minutes steady pace at 6% incline
Rest Interval	Recover (easy pace) for 2 minutes.
Hill Interval	2 minutes steady pace at 5% incline
Rest Interval	Recover (easy pace) for 2 minutes.
Hill Interval	2 minutes steady pace at 4% incline
Rest Interval	Recover (easy pace) for 2 minutes.
Cool down	Slowly jog for 5 minutes.

August 26, 2009

2009-08-26T09:23:00.001-07:00

Today was an interval run. I ran 6.0 for three minutes and 8.0 for a minute. I did this for 60 minutes. I hope to get some abs done tonight.

Recipe for Fitness

2009-08-26T08:59:00.001-07:00

Recipe for Fitness

1 oz of courage

2 c of desire

1 long-term goal

6-7 short-term goals

20 tsp of stamina

1 heaping tbsp of qualified guidance

Unlimited Water

Mix these ingredients together with a little perspiration. Now, turn up the heat for and on-track fitness program leading to better health. Servings good for a lifetime of active living. See your fitness club or community center for details today. Recommended for 3-6 helpings per week for all age groups.

August 25, 2009

2009-08-25T18:27:00.000-07:00

Did a little different workout. I decide to do the 30 day shred DVD with hard core fusion on my lunch I did Billy blanks boot camp abs. I will chill for the rest of the night and do a interval tomorrow.

August 24, 2009

2009-08-25T08:49:00.000-07:00

Great workout day yesterday.
5 miles done in the am
2 miles in the pm with 45 mins spin class
I hope to mix things up a little more tomoorow workout

Great info

2009-08-25T08:48:00.000-07:00

5 Ways to Shed Those Last Few Pounds

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By Jim Vance
For Active.com

If you're a serious athlete, or just one who monitors their weight consistently, a few pounds here or there can mean a big difference in confidence, attitude and especially performance.

Many athletes can go to the extreme by cutting out meals entirely or making a dramatic change in diet, which can actually have a detrimental affect on performance and, in some cases, even cause weight gain. If the body feels it is deficient in some nutritional areas it can horde and hold onto the things it feels it needs to conserve.

The body is a system that likes to maintain a homeostasis, and thus, dramatic changes to diet, climate, sleeping and stress patterns are always more taxing than if the changes were moderately introduced. With this in mind, here are five tips for losing those last few pounds you want to drop:

Try to stretch your food intake out throughout the day, rather than in big meals where you can spike blood sugar levels. This will keep you feeling alert more consistently, and probably not as hungry when you do sit down for a meal.

Start a food log for a few days and write down what you ate and when. Keeping track will help you see if there is a pattern of dieting which could be improved, such as eating before bed, skipping meals, or not getting enough calories.

In your food log, also write down why you ate each item. If you can't name a good reason for eating it, maybe you're nibbling out of boredom or as an emotional response instead of hunger. If this is the case, those are some easy calories you can cut out. Perhaps you're eating out of peer pressure, and therefore need to consider the peer group you're around, or the timing of when you're with them.

Try drinking water instead of sugary drinks. It's amazing how many calories can be consumed in liquid form.

Don't be afraid to rest and recover from training for a few days. Many athletes lose a lot of weight during recovery weeks because the body doesn't hold as much carbohydrates during these times, due to not needing it. For every gram of carbohydrate the body stores, it must store about three grams of water. That's a lot of water weight to carry!

Take inventory of yourself and your eating habits—as well as training regimens—and with a few simple adjustments you can shed those last few pounds you want to get off. Best of luck!

August 22, 2009

2009-08-22T09:07:00.000-07:00

Completed my 8k race. I beat last race by two minutes. This race was a little more hilly that the butte to butte these hill seemed never ending. My goal is to keep getting better and stronger and shave another couple of minutes next year. Official time 45:25.

August 21, 2009

2009-08-21T11:52:00.001-07:00

Today was my cross training day so since my spin teacher was out I decided to do weights for an hour.

Today was cross trainging day would have loved to get
but opted to do weights instead.
Here is what I did.

Leg press 3@ 155
Lunges 3@ 12.5
Hammer curl 3@ 12.5
Triceps 3@15
Back arm row 3@ 10
Lateral raise 3@10
Lat pull down 3@45
Squats 3@40
Squats 3@50
Lunges 3@40
Standing calf 3@95
Side bins 10@20=200 total
Hammer curl 3@10
Abdominal 3@50
Abdominal 3@60
Ab crunch 3@40

August 20, 2009

2009-08-20T10:56:00.000-07:00

This morning was a very tough interval workout. I started warm up @ 6.0 every 1/4 mile I chose a speed of 7.5. Very roughy workout glad to mark it off my to do list.

August 19, 200@

2009-08-19T08:46:00.000-07:00

Did yoga last night it was nice and relaxing. I didn't realize the class was 90 mins long. I hope to be consistent with it. I did group power today for 60 mins. Tomorrow will be a hill run day outside.

August 18, 2009

2009-08-18T09:36:00.003-07:00

5 mile interval run, feeling pretty good.

SPEED UP YOUR METABOLISM

2009-08-18T09:36:00.001-07:00

Here's a secret: slaving away inside your body—right this minute—is your very own personal trainer working tirelessly to help you burn calories and shed fat. It's called your metabolism, and it's the sum of everything your body does. Each time you eat, enzymes in your body's cells break down the food and turn it into energy that keeps your heart beating, your mind thinking, and your legs churning during a grueling workout. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to drop pounds. And get this—you can make your metabolism work harder, a lot harder, 24 hours a day.

To some degree, our bodies hum along at a preset speed determined by gender and genetics, but there's still plenty of wiggle room. "You have a huge amount of control over your metabolic rate," says John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage. "You can't affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories a day by exercising properly and eating right." And by making a few changes to your routine.

To make those changes simpler, we enlisted the help of leading experts and came up with a round-the-clock, turn-up-the-burn plan complete with new moves that will throw your metabolism into overdrive.

When you roll out of bed
Eat (a good) breakfast Every. Single. Day. If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.

Sip java Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?

Guzzle your water cold Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank eight to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

When you're at work
Pick protein for lunch Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein—the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast—at each meal.

Brew up some green tea "It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it's still hot.

Undo damage with dairy Hey, it happens. There are days when no salad on earth can possibly overcome the seductive power of French fries. But you can make up for it with a calcium-rich afternoon snack, like eight ounces of milk or six ounces of low-fat yogurt. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don't have the same effect.

When you go food shopping
Choose organic produce You wouldn't fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can't afford a full organic swap? Go to foodnews.org/fulllist for the most (and the least) contaminated foods, then adjust your shopping list accordingly.

Seek heat It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

Grab some metal Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism sputters, Shames says. Stock up on iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.

When you work out
Mix things up with intervals You're always looking for a way to shorten your workout, right? Well, step up your intensity and you'll burn the same number of calories or more in less time. In one Australian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat—including thigh and core flab—compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles, says lead researcher Ethlyn Gail Trapp, Ph.D. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can't-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.

Take it slow This isn't easy, but when you strength train, count to 3 as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue—yeah, it sounds bad, but all that damage you're incurring is actually a good thing. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. But pass on those featherweight dumbbells—you need to use weights that are heavy enough that you struggle to complete the final few reps.

Pop pills Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes, reports a study published in the American Journal of Clinical Nutrition. Volunteers took six grams of fish oil daily and worked out three times a week. After 12 weeks, they'd lost an average of 3.4 pounds, while those who exercised exclusively saw minimal shrinkage. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule. Pop two of these two hours before your workout.

When you get home
Eat Nemo's pals Fatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain, according to the National Institutes of Health. Bonus: A 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your precious calorie-craving, metabolism-stoking muscle tissue.

Skip the second mojito Another reason not to overimbibe: Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent. That's because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley.

Hit the sack—early When you sleep less than you should, you throw off the amounts of leptin and ghrelin—hormones that help regulate energy use and appetite—that your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.

August 18, 2009

2009-08-18T07:50:00.000-07:00

5 mile run completed.

August 17, 2009

2009-08-17T08:26:00.000-07:00

5 miles ran.

:)Good morning:)Determination gives you the resolve to keep going in spite of the roadblocks that lay before you.:) Have a blessed day.:)

August 14, 2009

2009-08-15T08:27:00.000-07:00

group ride was great awesome did some the leg press, lat pull down, ab crunch machine.