Keeping a blog has been a great motivational tool for me, but I am beyond excited to have finally found an accountability partner to actually compare notes with! It will be so nice to have interaction with another person instead of talking to myself here!
Flu season is in full swing at our house, hence no update yesterday. I'm contemplating a 30 minute jog tonight. Waiting for the kids to settle down, and hoping to find motivation somewhere in the next 30 minutes. Otherwise, I may just bury myself in bed and hope to feel better tomorrow.
Anyhow...now that I have someone to actively interact with, I intend to use this blog as a real blog rather than just posting fitness updates. Posts won't be as regular, but hopefully more interesting!
Monday, December 27, 2010
Saturday, December 25, 2010
Holiday Meals and Exercise
Merry Christmas! My day started entirely too early; but with excited kids and presents under the tree, what can you say? I started my morning off with a cup of coffee with creamer.....my guilty vice. And by guilty, I mean exactly that. Liquid creamer is the one thing I just can't seem to give up, and I do know how awful the stuff is for you. I drink 1-2 cups of coffee a day, and I swear that someday I'm going to give it up. It's a comfort thing for me. Very hard to give up.
I decided to do my running this morning before breakfast. I thought that the cup of coffee an hour before would help with the fasting-energy issues, but it did NOT. I made it 15 minutes and quit because I did not have an ounce of 'run' left in me, and I was starting to feel nauseous. Ah well. Better 15 minutes than nothing.
Okay so food journal. Honestly, I can't believe how much just knowing I was going to make what I ate public, helped me to avoid mindless eating. We were with Duane's family, who happens to have an insane number of fabulous cooks. There was literally a buffet full of food available ALL day long.
Our little family always does something a little special on holiday mornings that we don't usually do otherwise. This morning was oven-baked bacon and cinnamon rolls. I had a cinnamon roll and 2 strips of bacon.
Christmas lunch:
Snack (2 snacks, eaten over a 5 hour time period):
It's been a good day. I'm very ready to get back to my normal diet tomorrow; but I never felt that sick over-stuffed feeling, in fact never felt anything more than mildly satisfied. I'm excited about beginning a fresh week and attaining new exercise goals!
I decided to do my running this morning before breakfast. I thought that the cup of coffee an hour before would help with the fasting-energy issues, but it did NOT. I made it 15 minutes and quit because I did not have an ounce of 'run' left in me, and I was starting to feel nauseous. Ah well. Better 15 minutes than nothing.
Okay so food journal. Honestly, I can't believe how much just knowing I was going to make what I ate public, helped me to avoid mindless eating. We were with Duane's family, who happens to have an insane number of fabulous cooks. There was literally a buffet full of food available ALL day long.
Our little family always does something a little special on holiday mornings that we don't usually do otherwise. This morning was oven-baked bacon and cinnamon rolls. I had a cinnamon roll and 2 strips of bacon.
Christmas lunch:
- A heaping serving of salad. I tried to fill a good quarter of my plate with it. It was pre-mixed and had small bits of deer summer sausage(?) and cheese already in it, which I definitely would have done without, but without it I didn't have salad. Had some light dressing of some kind, can't remember what.
- Small serving of corn. I'm sure it had butter on it.
- Small serving of a broccoli-cauliflower mix. It tasted like it had cheese sauce on it.
- 1 roll with butter
- Small slice of ham
- Small serving of ribbon jello
- Water
- 1 slice of pumpkin roll. They were small slices.
Snack (2 snacks, eaten over a 5 hour time period):
- 1 rum ball, dipped in white chocolate (about a tablespoon)
- 1 cookie dough ball, dipped in dark chocolate (same size)
- Small amount of sausage/cheese dip, tortilla chips
- 1 cup black coffee
- Small dinner roll sandwich: ham, cheese, mayo
- Small serving of ribbon salad
- Water
It's been a good day. I'm very ready to get back to my normal diet tomorrow; but I never felt that sick over-stuffed feeling, in fact never felt anything more than mildly satisfied. I'm excited about beginning a fresh week and attaining new exercise goals!
Friday, December 24, 2010
Daily Update
All day today I intended to run 30 minutes as soon as the kids go to bed. At 8:00 pm, after dealing with a sick child all day plus last minute Christmas Eve details, I'm changing my plans a bit. I've eaten quite well today, in terms of health; but I haven't had nearly enough carbs and I can feel it. Every body is different; and while many health fanatics and experts swear that it is best to do cardio on a completely empty stomach, this simply doesn't work for me.
Now, I do try to make sure that I leave an approximate 2 hour time window between my pre-exercise meals and completing the exercise. In the past I sometimes even got up between 4 and 5 a.m. i order to complete my cardio while fasting. I've always found that I can NEVER perform as well when I do this. Now, scientifically, I very well may be burning more fat under these conditions. But since my focus is on a faster mile, I would rather exercise under the conditions that give me the energy to perform a faster mile.
I got a bit off track there. Technically, tomorrow would be my rest day from exercise. The more I think about it, the more I like the idea of using today as my rest day, and exercising tomorrow. Today I've eaten well, in the healthy environment of my own home. Tomorrow will be the Christmas feast with family, and even though I intend to use control and choose wisely, there will still be a LOT of added fats and things that you won't find in our normal diet. I like the idea of an invigorating, calorie-burning run after a large meal.
That will still give me my 6 planned workouts for the week; and the more I think about it, the more I like my impromptu move to Plan B. I definitely know I will feel better if I add a good exercise session to the day tomorrow!
**Also, look for my food intake in tomorrow's post! Making my diet public will keep me in check when all that delicious Mennonite-made food is staring at me and begging to be tasted! :)***
Now, I do try to make sure that I leave an approximate 2 hour time window between my pre-exercise meals and completing the exercise. In the past I sometimes even got up between 4 and 5 a.m. i order to complete my cardio while fasting. I've always found that I can NEVER perform as well when I do this. Now, scientifically, I very well may be burning more fat under these conditions. But since my focus is on a faster mile, I would rather exercise under the conditions that give me the energy to perform a faster mile.
I got a bit off track there. Technically, tomorrow would be my rest day from exercise. The more I think about it, the more I like the idea of using today as my rest day, and exercising tomorrow. Today I've eaten well, in the healthy environment of my own home. Tomorrow will be the Christmas feast with family, and even though I intend to use control and choose wisely, there will still be a LOT of added fats and things that you won't find in our normal diet. I like the idea of an invigorating, calorie-burning run after a large meal.
That will still give me my 6 planned workouts for the week; and the more I think about it, the more I like my impromptu move to Plan B. I definitely know I will feel better if I add a good exercise session to the day tomorrow!
**Also, look for my food intake in tomorrow's post! Making my diet public will keep me in check when all that delicious Mennonite-made food is staring at me and begging to be tasted! :)***
Thursday, December 23, 2010
Daily Update
Great upper body workout this morning. An hour and 15 minutes. Improved my bench press from earlier in the week...was able to do more reps, plus added a little weight. Overall, my entire workout was an improvement over the last one (UBWO). I'm good and sore this evening!
Today I observed a 15 year old boy performing squats with at least 110 lbs added to the bar (I was trying not to stare....I think he actually had 140 lbs of weight added but I can't swear that.) Honestly, this kid wasn't any bigger than me. He was short and had a very slight build. It blew me away to watch him. He had fluid movement and perfect form. It was pretty incredible to watch. It reminded me that with proper training and perseverance, the human body can adapt itself to anything. I don't know that I will ever have a desire to squat with that much added weight; but the principle is there. That kid inspired me!
Today I observed a 15 year old boy performing squats with at least 110 lbs added to the bar (I was trying not to stare....I think he actually had 140 lbs of weight added but I can't swear that.) Honestly, this kid wasn't any bigger than me. He was short and had a very slight build. It blew me away to watch him. He had fluid movement and perfect form. It was pretty incredible to watch. It reminded me that with proper training and perseverance, the human body can adapt itself to anything. I don't know that I will ever have a desire to squat with that much added weight; but the principle is there. That kid inspired me!
Wednesday, December 22, 2010
Daily Update
I had some terrific thoughts going through my mind today. Stuff I was going to blog about. But now that I'm sitting down my mind is shutting off....I'm so exhausted! It's the good kind of tired though. The kind that comes from a busy, fun day....and a terrific morning workout!
Today was lower body day. 1.25 hours of quads, glutes, calves, and abs. I've felt it all day. I liked adding squats on the smith machine. I know it's considered an entry level squat, but still, adding extra weight to it made me have to work and I definitely felt it.
I'm tired. So tired. I really can't hold a thought here. Tomorrow I'm planning an upper body workout; normally I would do it on Friday, but the gym will be closed that day so I'm switching days on my upper body and final cardio workouts.
Today was lower body day. 1.25 hours of quads, glutes, calves, and abs. I've felt it all day. I liked adding squats on the smith machine. I know it's considered an entry level squat, but still, adding extra weight to it made me have to work and I definitely felt it.
I'm tired. So tired. I really can't hold a thought here. Tomorrow I'm planning an upper body workout; normally I would do it on Friday, but the gym will be closed that day so I'm switching days on my upper body and final cardio workouts.
Tuesday, December 21, 2010
Daily Update
Just finished the most amazing jog I've had since I started running again. Except....I completely spaced on my distance in 30 minutes. I know it was farther than on Sunday; not substantially, but still.....better. My stretches felt incredible tonight. I can feel my flexibility increasing and that makes me happy.
I have a lower body workout scheduled for tomorrow morning. I'm adding smith squats to my routine to help me perfect my squat. We all have areas we struggle in....mine is a perfect squat. I'm really excited about a good LBWO!
I have a lower body workout scheduled for tomorrow morning. I'm adding smith squats to my routine to help me perfect my squat. We all have areas we struggle in....mine is a perfect squat. I'm really excited about a good LBWO!
Monday, December 20, 2010
Daily Update
I'm hoping that some night soon, I'll get on here to write something more than a daily update. But since that isn't going to happen tonight, I'll get on with the basics. This morning I completed a 1 hour upper body workout. It was one of those workouts that just felt good the entire time. I left the gym already feeling that good, sore feeling that is the result of having worked muscles to the max. I was able to amp things up a bit from last week, doing a few more reps on most muscle groups; and feeling more strength in my chest during bench presses (a biggie for me.)
Improvement excites me. It equals success. It's the result of perseverance. It is what fitness is all about. The most exciting part, to me, is how fast it happens when exercise is done consistently. Within a week of good, solid exercise it is possible to see small changes. Those changes add up over time, resulting in big changes. It's all about keeping on. Not giving up. Working through the initial soreness and never letting go of the goals you've created for yourself. Celebrating the victories.
Don't wait! Your journey can begin TODAY!
Improvement excites me. It equals success. It's the result of perseverance. It is what fitness is all about. The most exciting part, to me, is how fast it happens when exercise is done consistently. Within a week of good, solid exercise it is possible to see small changes. Those changes add up over time, resulting in big changes. It's all about keeping on. Not giving up. Working through the initial soreness and never letting go of the goals you've created for yourself. Celebrating the victories.
Don't wait! Your journey can begin TODAY!
Sunday, December 19, 2010
Daily Update
I just completed my 30 minute cardio workout and I feel so refreshed. Never underestimate the importance of a rest day in your workout routine. My first workout of the week is often my most empowering.
Recently I started using the Couch to 5k running program as a way to prepare for my big 10k mud run in May. Right now I'm jogging a 12.75 minute mile (tonight was 2.36 miles in 30 minutes.) In the world of runners, this is terrible time. I freely admit that I'm not a natural born runner. I have to work very hard and it doesn't come easy. In the past I ran a 9 minute mile so I know it's possible for me. Sometimes that is the edge that keeps me going.
My goal is to run 3 miles in 30 minutes by February. From there I plan to add 5 minutes per week to my running until I am running 6 miles; and from there work on running 6 miles in an hour or less. As I reach my goals I will tweak my plans but for now that gives me long-term goals. Right now I have my treadmill set at a 2% incline; as my stamina increases I plan to increase the incline, as well as train outdoors when the weather permits. I should note here that I run a faster mile outdoors than I do on the treadmill. I ran an 11 minute mile in my last 5k.
I'm excited about starting a brand new week. I'll have to utilize Plan B again this week because the gym is closed on Friday and that should be a weight training day. There's always another option available if you are committed.
Recently I started using the Couch to 5k running program as a way to prepare for my big 10k mud run in May. Right now I'm jogging a 12.75 minute mile (tonight was 2.36 miles in 30 minutes.) In the world of runners, this is terrible time. I freely admit that I'm not a natural born runner. I have to work very hard and it doesn't come easy. In the past I ran a 9 minute mile so I know it's possible for me. Sometimes that is the edge that keeps me going.
My goal is to run 3 miles in 30 minutes by February. From there I plan to add 5 minutes per week to my running until I am running 6 miles; and from there work on running 6 miles in an hour or less. As I reach my goals I will tweak my plans but for now that gives me long-term goals. Right now I have my treadmill set at a 2% incline; as my stamina increases I plan to increase the incline, as well as train outdoors when the weather permits. I should note here that I run a faster mile outdoors than I do on the treadmill. I ran an 11 minute mile in my last 5k.
I'm excited about starting a brand new week. I'll have to utilize Plan B again this week because the gym is closed on Friday and that should be a weight training day. There's always another option available if you are committed.
Friday, December 17, 2010
Daily Update
It's 8:30 in the evening. My husband is home. I'm kinda hungry.
I don't feel like jogging on the treadmill for 30 minutes.
But I'm gonna.
Fitness is a choice.
There is nobody who is healthy and fit by accident.
It takes discipline. Commitment.
I almost bailed tonight. After all, it's Friday night and I've already logged 5, 30 min to 1 hr, workouts this week. I've eaten well and have no nutritional regrets. My body is sore from my shoulders to my calves. Nobody would judge me for calling it a week.
So I pulled out a picture. Looked at myself at a time when I was a bit more defined than I am now. And I knew that this workout, tonight, matters. These 30 minutes will bring me closer to my goal.
So I'm off to cross my final workout of the week off my list. Then I can relax with my man. Eat a healthy snack. Wrap some Christmas presents. Veg out on the couch and watch some TV. And not feel one bit of guilt.
Make the choice. Follow through. Every day matters!
I don't feel like jogging on the treadmill for 30 minutes.
But I'm gonna.
Fitness is a choice.
There is nobody who is healthy and fit by accident.
It takes discipline. Commitment.
I almost bailed tonight. After all, it's Friday night and I've already logged 5, 30 min to 1 hr, workouts this week. I've eaten well and have no nutritional regrets. My body is sore from my shoulders to my calves. Nobody would judge me for calling it a week.
So I pulled out a picture. Looked at myself at a time when I was a bit more defined than I am now. And I knew that this workout, tonight, matters. These 30 minutes will bring me closer to my goal.
So I'm off to cross my final workout of the week off my list. Then I can relax with my man. Eat a healthy snack. Wrap some Christmas presents. Veg out on the couch and watch some TV. And not feel one bit of guilt.
Make the choice. Follow through. Every day matters!
Thursday, December 16, 2010
Daily Update
Started out the morning with a 1 hour upper body workout. Worked chest, back, shoulders, biceps, and triceps. I didn't utilize my early morning well enough and I missed breakfast....big no-no. Pre-workout fuel is important and I definitely felt it. I was tired by the time I finished my 5 minute warm up. Still, my workout was great and I've felt it all day.
Tonight I'm planning a 1 hour cross training session. Aerobics and calisthenics. Lots of abs. This workout is designed to help build the strength and endurance I'm going to need to complete the obstacles in the mud run. (Note that I had planned to do this workout last night. I opted for a cardio session instead, since I had done legs the day before and I felt I needed a rest day before doing lots of squats and lunges.)
I'm betting I'm going to be starved tomorrow! I made a fresh batch of granola today and it's going to be a delicious snack with Greek yogurt!
Tonight I'm planning a 1 hour cross training session. Aerobics and calisthenics. Lots of abs. This workout is designed to help build the strength and endurance I'm going to need to complete the obstacles in the mud run. (Note that I had planned to do this workout last night. I opted for a cardio session instead, since I had done legs the day before and I felt I needed a rest day before doing lots of squats and lunges.)
I'm betting I'm going to be starved tomorrow! I made a fresh batch of granola today and it's going to be a delicious snack with Greek yogurt!
Wednesday, December 15, 2010
Some Days....
....I feel overwhelmed by the vast amount of information I haven't yet learned.
I dream of being a personal trainer. I am actively pursuing that dream. I have successfully completed 7 of my classes and am holding a 4.0 GPA. I can tell you the basics of good nutrition. Know a fair bit about the legal end of independent PT. Earned a 100% and great feedback on my business plan. Oh, and don't forget Algebra.
But when it comes down to the "meat" of personal training, I feel like a fish out of water. Overwhelmed by Kinesiology and Bio mechanics. Scared of Anatomy and Physiology. I look at all I have yet to learn, and I wonder, am I even doing anything right? Are my workouts balanced? Is my form correct?
I know I get good results from my routines. But I can't help but wonder where I could do better. I wonder when the day will come when I will feel fluent in PT jargon. I wonder if I will ever lose this crazy kid-in-awe-of-a-hero feeling I get when I come in contact with fitness professionals. I see them living my dream and I wonder if I will ever get to the place where I will be qualified to live that dream myself.
I've already learned that the world of personal training is a world of varying opinions based on the same truths. It is a world of constantly evolving information. If I am to succeed, my education will only be beginning at graduation. At that point it will be up to me to continually pursue deeper knowledge.
Ultimately, I chose this career path because I have a passion for helping those who are willing to be helped but not sure how to start. I chose PT because my kids will always come first, and this can allow me the flexibility to choose my working hours and days. And I chose this because my husband is my biggest fan, and he believes in me and cheers me on even when I doubt myself.
I'm off to walk/jog on the treadmill for 30 minutes. I'm excited because in my last couple sessions I've seen improvement in my stamina. I'm not a born runner so the small victories make me happy. I want to run my first 10k by March. Making goals and acknowledging victories is important because it helps keep us focused and motivated. Those are two key elements of success!
I dream of being a personal trainer. I am actively pursuing that dream. I have successfully completed 7 of my classes and am holding a 4.0 GPA. I can tell you the basics of good nutrition. Know a fair bit about the legal end of independent PT. Earned a 100% and great feedback on my business plan. Oh, and don't forget Algebra.
But when it comes down to the "meat" of personal training, I feel like a fish out of water. Overwhelmed by Kinesiology and Bio mechanics. Scared of Anatomy and Physiology. I look at all I have yet to learn, and I wonder, am I even doing anything right? Are my workouts balanced? Is my form correct?
I know I get good results from my routines. But I can't help but wonder where I could do better. I wonder when the day will come when I will feel fluent in PT jargon. I wonder if I will ever lose this crazy kid-in-awe-of-a-hero feeling I get when I come in contact with fitness professionals. I see them living my dream and I wonder if I will ever get to the place where I will be qualified to live that dream myself.
I've already learned that the world of personal training is a world of varying opinions based on the same truths. It is a world of constantly evolving information. If I am to succeed, my education will only be beginning at graduation. At that point it will be up to me to continually pursue deeper knowledge.
Ultimately, I chose this career path because I have a passion for helping those who are willing to be helped but not sure how to start. I chose PT because my kids will always come first, and this can allow me the flexibility to choose my working hours and days. And I chose this because my husband is my biggest fan, and he believes in me and cheers me on even when I doubt myself.
I'm off to walk/jog on the treadmill for 30 minutes. I'm excited because in my last couple sessions I've seen improvement in my stamina. I'm not a born runner so the small victories make me happy. I want to run my first 10k by March. Making goals and acknowledging victories is important because it helps keep us focused and motivated. Those are two key elements of success!
Tuesday, December 14, 2010
Daily Update
This morning was my scheduled lower body workout. In 45 minutes, I focused on quads, glutes, hamstrings, calves, and obliques. I left the gym feeling like I could have worked harder, but tonight I'm sore and it's a great feeling!
Monday, December 13, 2010
Backup Plans
A necessary component of a successful fitness plan is flexibility. (No, I'm not talking about joint flexibility, although that is an important part of a workout!) I'm talking about schedule flexibility. Backup plans. Plan B.
As an OTR truckers wife and a busy mom of 3 kids ages 6, 5, and 2, disrupted schedules are a part of everyday life. It's not that my schedule is so packed. I'm the first to admit that I'm very blessed to have the option of being a stay-at-home- mom. But rigid plans and little kids just don't mix well. And I've learned that my success in fitness hinges on my willingness to use a backup plan when necessary.
Take today, for instance. My husband didn't have to leave on the truck until late morning. (A very rare treat indeed, since he usually leaves out Sunday night.) I had scheduled to go to the gym this morning, but no way was I going to miss 2 hours of time with him! (My gym offers limited childcare hours. I have to plan my day carefully to make it work.) Now it's 9:00 p.m. and the kids STILL aren't settled down, but as soon as they do, I'm going to hit the treadmill for 30 minutes. Trust me: at this moment I REALLY wish my workout was already completed. But it's not, and at this point it boils down to a choice. I have the equipment and the opportunity, and even though it's not the scheduled workout of the day, it falls under Plan B just fine.
Fitness is a choice. It isn't easy. It often isn't convenient. And it's one of the few things we can't pay somebody else to do for us. I'm an aspiring personal trainer. But I do understand every excuse to not work out. I understand how much louder the couch calls than the treadmill. I understand craving cookies over broccoli. That's why I'm keeping this blog. Because accountability is my motivating factor. What is yours?
As an OTR truckers wife and a busy mom of 3 kids ages 6, 5, and 2, disrupted schedules are a part of everyday life. It's not that my schedule is so packed. I'm the first to admit that I'm very blessed to have the option of being a stay-at-home- mom. But rigid plans and little kids just don't mix well. And I've learned that my success in fitness hinges on my willingness to use a backup plan when necessary.
Take today, for instance. My husband didn't have to leave on the truck until late morning. (A very rare treat indeed, since he usually leaves out Sunday night.) I had scheduled to go to the gym this morning, but no way was I going to miss 2 hours of time with him! (My gym offers limited childcare hours. I have to plan my day carefully to make it work.) Now it's 9:00 p.m. and the kids STILL aren't settled down, but as soon as they do, I'm going to hit the treadmill for 30 minutes. Trust me: at this moment I REALLY wish my workout was already completed. But it's not, and at this point it boils down to a choice. I have the equipment and the opportunity, and even though it's not the scheduled workout of the day, it falls under Plan B just fine.
Fitness is a choice. It isn't easy. It often isn't convenient. And it's one of the few things we can't pay somebody else to do for us. I'm an aspiring personal trainer. But I do understand every excuse to not work out. I understand how much louder the couch calls than the treadmill. I understand craving cookies over broccoli. That's why I'm keeping this blog. Because accountability is my motivating factor. What is yours?
The Pregnancy Journal
For those of you who may be interested, I've moved the major posts from the blog I kept during my last pregnancy. (Note that Baby Girl is now 2 years old!)
One of my goals as an aspiring Personal Trainer is to specialize in working with pregnant women. My hope is that by including this element in my blog, the reader can see that exercise is a completely safe and attainable element of a healthy pregnancy. (Although one should never begin a fitness routine in pregnancy without clearance from a doctor or midwife!) I copied and pasted the posts in the order I wrote them, so you can see the progression of my "baby belly" from beginning to end.
I've learned a lot about nutrition since I wrote these posts; and looking back, I realize that I was much too obsessive about the numbers on the scales. I also read back over posts and realize that I was "off" on some of my nutritional opinions at the time; but overall I had a very healthy and successful pregnancy, with a total weight gain of 29 lbs and a perfectly healthy 7lb. 8 oz baby girl to show for it.
One of my goals as an aspiring Personal Trainer is to specialize in working with pregnant women. My hope is that by including this element in my blog, the reader can see that exercise is a completely safe and attainable element of a healthy pregnancy. (Although one should never begin a fitness routine in pregnancy without clearance from a doctor or midwife!) I copied and pasted the posts in the order I wrote them, so you can see the progression of my "baby belly" from beginning to end.
I've learned a lot about nutrition since I wrote these posts; and looking back, I realize that I was much too obsessive about the numbers on the scales. I also read back over posts and realize that I was "off" on some of my nutritional opinions at the time; but overall I had a very healthy and successful pregnancy, with a total weight gain of 29 lbs and a perfectly healthy 7lb. 8 oz baby girl to show for it.
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