Set 1:
20 Plank Jacks
20 total (10 per leg) Squat into Side Kick
20 Side to Side Speed Planks
20 total (10 per leg) Step Up with Dumbbells (I added hammer curls to the 2nd set)
Repeat 3 times
Set 2:
20 total (10 per leg) Donkey Kick Plank on Elbows
Inverted V-Plank
20 total (10 per leg) Reverse Lunge with Front Kick
Repeat 3 times
Set 3:
5 Inch Worms
20 total Cross Over Lunges
12 - 15 Seated Knee Tucks
Repeat 3 times
Set 4:
12 Kettle Bell Squats/Figure 8 Squats with Kettle Bell
30 calf raises with 20lb dumbbells
20 total (10 per leg) Scorpion Twists
Repeat 3 times
Aside from one round of medicine ball throws, that was all I had time for today.
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Friday, December 19, 2014
Tuesday, November 18, 2014
Catching Up (on running)
So sometimes I just don't feel like writing. Other times I don't even think about it. I'm not going to force myself to write something that comes out awful. Today, however, I feel like catching up.
October 18, 2014 - I ran my first full marathon. I trained for it using my Nike + app on my phone. I used the 'Coach' feature inputting my goal, 26.2 miles, and the date of my race. From that, it mapped out a training schedule for me to follow. I'll admit to slacking some at the end while I was in a show. I was always running several times a week, but a few of my long runs towards the end were not as long as they should have been.
My goal going into race day was two-fold. One realistic goal and one more optimistic goal. I knew I could finish the race in under 5 hours. I wanted to attempt to finish it closer to 4:40. I came in at 4:53. My iphone/music/nike + died at mile 18. Coincidentally my calves started to feel like rocks at mile 18. Miles 18 - 23 were a struggle. I had pushed harder than I maybe should have in the first half of the race. I was ahead of the 4:40 pacers for a good chunk of the race. Then I saw 4:40 and 4:50 pass me by. I didn't let it discourage me though and by mile 23 I got a second wind. I just kept telling myself it was a 5K at that point. My friend, Kelly, was outside the chute cheering me on and telling me to, "finish strong". I did it. I ran a marathon. I dedicated my run to my Dad who has Multiple Sclerosis and to my Mom, his caregiver.
Just under a month later I ran a half marathon. This time Kelly was running. It was her first half marathon and she was nervous to say the least. I stuck with her and instead of coming in after 3 hours like she feared, we came in together at 2:46. It was 32 degrees at the finish and in the last mile snow was pelting us in the face. I'm sure she enjoyed my Christmas carols.
Now to plan the next one for a PR time.
Now that it has turned cold, I still plan to run. I don't have to be as strict since there is not a race planned yet that I am training for, but I will layer up and get outside in addition to some treadmill runs at the gym. I asked for YakTrax for Christmas. I do have a fear of slipping and falling in the snow/ice conditions. I am slowly getting back into using my Turbo Fire too. Dropping everything else and only running did no favors for my mid-section. So I'm looking to whittle that down before my Mexico trip in Spring.
October 18, 2014 - I ran my first full marathon. I trained for it using my Nike + app on my phone. I used the 'Coach' feature inputting my goal, 26.2 miles, and the date of my race. From that, it mapped out a training schedule for me to follow. I'll admit to slacking some at the end while I was in a show. I was always running several times a week, but a few of my long runs towards the end were not as long as they should have been.
My goal going into race day was two-fold. One realistic goal and one more optimistic goal. I knew I could finish the race in under 5 hours. I wanted to attempt to finish it closer to 4:40. I came in at 4:53. My iphone/music/nike + died at mile 18. Coincidentally my calves started to feel like rocks at mile 18. Miles 18 - 23 were a struggle. I had pushed harder than I maybe should have in the first half of the race. I was ahead of the 4:40 pacers for a good chunk of the race. Then I saw 4:40 and 4:50 pass me by. I didn't let it discourage me though and by mile 23 I got a second wind. I just kept telling myself it was a 5K at that point. My friend, Kelly, was outside the chute cheering me on and telling me to, "finish strong". I did it. I ran a marathon. I dedicated my run to my Dad who has Multiple Sclerosis and to my Mom, his caregiver.
Just under a month later I ran a half marathon. This time Kelly was running. It was her first half marathon and she was nervous to say the least. I stuck with her and instead of coming in after 3 hours like she feared, we came in together at 2:46. It was 32 degrees at the finish and in the last mile snow was pelting us in the face. I'm sure she enjoyed my Christmas carols.
Now to plan the next one for a PR time.
Now that it has turned cold, I still plan to run. I don't have to be as strict since there is not a race planned yet that I am training for, but I will layer up and get outside in addition to some treadmill runs at the gym. I asked for YakTrax for Christmas. I do have a fear of slipping and falling in the snow/ice conditions. I am slowly getting back into using my Turbo Fire too. Dropping everything else and only running did no favors for my mid-section. So I'm looking to whittle that down before my Mexico trip in Spring.
Wednesday, June 4, 2014
Week 5 of 24 Weeks
I am in the middle of my fifth week of marathon training. Everything is going smoothly (aside from left shin pain :( ). I'm even waking up early to run in the mornings before getting ready for work! I had to essentially. I get heat sick so running over my lunch hour was a no and running after work finally became a no go too. I have done a couple of late night runs, but overall morning runs have been the way to go. I wouldn't say I am a morning person now by any means. I hit snooze, roll out of bed in my jogging gear, splash cold water on my face and am out the door. My first miles have been "wake up miles" at a sad (for me) 11 minute/mile pace. Then I make up for it in subsequent miles.
I'm trying to add more gym time aside from the alloted cross training day in the middle of each week. Distance running can deteriorate your muscles if you're not weight lifting as well.
My new favorite breakfast protein shake consists of Skippy Naturals dark chocolate peanut butter, a banana, almond milk, plain greek yogurt, fiber powder and vanilla whey protein. Better than a Sonic shake! Yummy!
So there's a quick update. CANNOT wait for the World Cup to begin next week!!! Go U.S.A.!!!! For Club and Country!
Happy Nation Running Day!!!
I'm trying to add more gym time aside from the alloted cross training day in the middle of each week. Distance running can deteriorate your muscles if you're not weight lifting as well.
My new favorite breakfast protein shake consists of Skippy Naturals dark chocolate peanut butter, a banana, almond milk, plain greek yogurt, fiber powder and vanilla whey protein. Better than a Sonic shake! Yummy!
So there's a quick update. CANNOT wait for the World Cup to begin next week!!! Go U.S.A.!!!! For Club and Country!
Happy Nation Running Day!!!
Monday, March 24, 2014
Pain to Hope
It is four days into Spring and I am watching the snow fall outside my office window. I don't so much mind the grey, chilly day that is accompanying the snow. In fact, it is almost a comfort. The last few days I have felt a little empty inside, maybe even a little lost with ever so many questions on my mind. I silence them to the best of my ability though. What's the use in indulging in wonder and worry? Time reveals what is to come to pass.
Anyone in pain knows how annoying it can be to hear phrases like that about time. Such as, "time heals all wounds". "Just give it time." Just as we know hearing those phrases can be irritating, we also know that they are true. I believe that perhaps we never live so much so in the present as we do when we are in pain. It feels like there is no escape. It's difficult to see tomorrow and the past only ignites the pain with memories of someone or something lost. It is when we are in pain that we tend to call on certain people in lives more so than any other time and it is sadly when we tend to pray more so than when things are going good in our lives. I try to make it a point to pray at happy points in my life and to express my thanks, but I am afraid I call on my Father more often than not in times of doubt, worry and sadness. I cry, I get angry, I say, "why me?" How selfish of a prayer is that? My guilt kicks in before I am through and I always make sure to name off some things I am thankful for to give thanks to Him and to remind myself that I do have other things in my life to be happy about.
This reminds me of something I have come across a few times recently while reading about passionate and creative people. If I am anything in this life, I am passionate. It is evident when I am on stage, working on a project I care about, with my family and friends, in love and in pain. I realize loving a passionate person is not easy to do and not for everyone. Boy, do I know this. In my readings I noticed the mention of keeping a gratitude journal several times. This ties in with my reminding myself what I am thankful for when I choose to speak to God. A gratitude journal could be a great way to look back at different things I have been thankful for over time. It could bring me joy in times of hardship. It could be a good reminder of my ever evolving world.
So while it might be overcast and snowing outside my window, I am thankful that I am here to see it. I am hopeful that one day, on a day like today, I will be leaving my office to enjoy watching the snowfall in the arms of the man that I am in love with and he in love with me.
Anyone in pain knows how annoying it can be to hear phrases like that about time. Such as, "time heals all wounds". "Just give it time." Just as we know hearing those phrases can be irritating, we also know that they are true. I believe that perhaps we never live so much so in the present as we do when we are in pain. It feels like there is no escape. It's difficult to see tomorrow and the past only ignites the pain with memories of someone or something lost. It is when we are in pain that we tend to call on certain people in lives more so than any other time and it is sadly when we tend to pray more so than when things are going good in our lives. I try to make it a point to pray at happy points in my life and to express my thanks, but I am afraid I call on my Father more often than not in times of doubt, worry and sadness. I cry, I get angry, I say, "why me?" How selfish of a prayer is that? My guilt kicks in before I am through and I always make sure to name off some things I am thankful for to give thanks to Him and to remind myself that I do have other things in my life to be happy about.
This reminds me of something I have come across a few times recently while reading about passionate and creative people. If I am anything in this life, I am passionate. It is evident when I am on stage, working on a project I care about, with my family and friends, in love and in pain. I realize loving a passionate person is not easy to do and not for everyone. Boy, do I know this. In my readings I noticed the mention of keeping a gratitude journal several times. This ties in with my reminding myself what I am thankful for when I choose to speak to God. A gratitude journal could be a great way to look back at different things I have been thankful for over time. It could bring me joy in times of hardship. It could be a good reminder of my ever evolving world.
So while it might be overcast and snowing outside my window, I am thankful that I am here to see it. I am hopeful that one day, on a day like today, I will be leaving my office to enjoy watching the snowfall in the arms of the man that I am in love with and he in love with me.
Tuesday, January 28, 2014
Goals
Resolutions seem to always fail and just because we are in January of a new year does not mean that what I aspire to accomplish this year has to be referred to as such. I'm always making small goals for myself whether it be in my performing, my wanting to stay physically fit or strengthening my relationships.
This time last year I announced my goal to run the half marathon at the Kansas City Marathon in October. By May I finally got up the guts to register (on half off the half day :) - those of you who know my frugality will understand) and prepare myself. I ran on weekdays, weekends, mornings, evenings and on vacation. I had done 11 races, including 5K's, an 8K, a 10K and 2 several mile mud obstacle courses, by my half marathon race day. It was hovering around freezing that morning when two of my friends picked me up to drive me to the race and cheer me on. I don't ever remember feeling nervous that morning. There was no going back and I knew I could do this.
The amount of people was crazy. I wasn't even inside the barricades when the gun went off and several minutes went by before anyone around me was able to start moving. Approaching the mat at the start line where my chip timer would begin gave me an adrenaline rush that would last until mile 11 of the race. I just took it all in really. The race started off with us running through downtown so I enjoyed the views then listened to the music that overpowered my iPhone tunes from performers along the street. It wasn't just people performing or spectating/cheering along the roadside either. People were full on tailgating while watching the thousands of runners pass by. They had their smokey joes out, grilling burgers and hot dogs while I logged my seventh mile. Then the tricky part came.
Sometime before the bbq aroma, I realized that after all the water I had consumed pre-race, I needed to use the restroom. Like now. Every couple of miles there were Johnny on the Spots with long lines in front of them. So mile after mile I continued to pass up the opportunity and I passed up water for a while as to not add to the already miserable situation. Plus my last "water" cup contained gatorade, which came as a shock.
When you're running, you have nothing but time to think. In this case I spent miles 2 through 10 thinking about relieving myself and how great that would be. I was also calculating the time for a porta potty break. It is a race after all. Mile 9 consisted of both a water and porta potty stop where much of the group pulled off creating long lines again. I whimperingly passed this mile marker just knowing I would have to wait another two miles before there would be porta potties on the route again. Coming around a bend to mile marker 10 was like seeing the gates of heaven... wait, what? Ok, so it was just a row of Johnny on the Spots with no waiting! So at that moment after running with a full bladder for nearly 8 miles and depriving myself of anymore intake of fluids, it felt like heaven. I literally ran in, leaving my mile pacers side and ran out rubbing hand sanitizer in between my hands as I sped up to meet with my pacing group once again. I took a deep breath of relief, giving myself a mental pat on the back and then buckled down to finish strong in the last 3.1 miles.
So that was it! I was down to a 5K left. I thought back to all those mornings I ran races that were only 5K's and I said to myself, "I got this". I pushed hard to get from the back of my pacing group to the front. I experienced a period of slight boredom in miles 11 and 12, but then I got into focus for the grand finale. I saw Kenyan's (presumably - is that wrong?) passing me at mile 12 that were at double that milage running the full marathon. Then I passed my final mile marker, came around a street corner and took in my final stretch of the race to the finish line.
As I got closer the crowds grew thicker of people hoping to spot their family member or friend. My legs were heavy; probably the heaviest they've ever felt in my life. I wanted to sprint, but I couldn't get my legs to rotate fast enough. Then I heard someone yelling above the crowd. I heard my name. I looked ahead to my right to spot my two friends yelling at me to "finish strong" and hell, since now I had an audience I had to give all I had left. I sprinted as fast as my legs could carrying me across that finish line feeling completely exhilarated and more accomplished than I had in a long time when a Chick Fil A sandwich was tossed at me. I quickly reacted and caught it having no clue what was going on. I looked at the sandwich and thought, "Huh. Really?" But I quickly went back to feeling pretty damn pleased with myself. Then a man wrapped a heat sheet around before I came to where the medals were being handed out. I proudly put the medal around my neck after a quick debate about neck sweat getting on the ribbon in my head. I grabbed and downed nearly an entire bottle of water before my friends met up with me. I was ridiculously pumped for a person who had just finished running 13.1 miles. I was jumping up and down, mainly to keep my calf muscles from tightening up. At any rate my friends thought I was insane and should be worn out. I tied my heat sheet at my neck making it like a cape that caused me to feel like Wonder Woman and I was off to get my post race beer... and eat that sandwich (shame, shame).
I ran errands with my friends that day, never napped and acted in our second performance of 'Moon Over Buffalo' that night. I was continually moving and stretching in our small quarters backstage much to my fellow cast members delight. That evening, post show, I marveled at the day I had just had and smiled. I do recall moments in those first few miles where I got misty eyed thinking of my Dad who can now barely walk due to his MS and here his daughter was running in a half marathon. I would later post a picture of myself after the race with my medal on Facebook dedicating my race to my parents. My Mom immediately commenting that her and my Dad had followed me on my race and were overwhelming with pride made me tear up and feel very loved.
So that was the story of my big goal for 2013... didn't realize I was going there in this post... now I need to get on with 2014. One can probably guess that my goal for this year is to run the full Kansas City Marathon this fall. Don't get me wrong, I want to do this and I am determined to put this goal in the books, but I think when I register... I might throw up a little.
I also recently came across four script ideas I had jotted down nearly two years ago and I have decided to run with one of them. After completing a playwriting course in college I was convinced I was too detailed a writer for strictly dialogue, but I am determined (there's that word again) to give this script idea my best shot. If it sucks, it sucks. Who will know except for a couple of family members and friends I may pass it along to if they're lucky... or unlucky depending on how bad it is.
I would say one of my goals is to blog more, but I don't want to set myself up for failure. I am, however, writing more in my personal journal so that's something.
I have a few other little goal ideas floating around this cluttered mind of mine, but the ones above are the biggies and thus more worthy of sharing.
While blogging didn't make the goal cut, a theatre update will soon follow.
This time last year I announced my goal to run the half marathon at the Kansas City Marathon in October. By May I finally got up the guts to register (on half off the half day :) - those of you who know my frugality will understand) and prepare myself. I ran on weekdays, weekends, mornings, evenings and on vacation. I had done 11 races, including 5K's, an 8K, a 10K and 2 several mile mud obstacle courses, by my half marathon race day. It was hovering around freezing that morning when two of my friends picked me up to drive me to the race and cheer me on. I don't ever remember feeling nervous that morning. There was no going back and I knew I could do this.
The amount of people was crazy. I wasn't even inside the barricades when the gun went off and several minutes went by before anyone around me was able to start moving. Approaching the mat at the start line where my chip timer would begin gave me an adrenaline rush that would last until mile 11 of the race. I just took it all in really. The race started off with us running through downtown so I enjoyed the views then listened to the music that overpowered my iPhone tunes from performers along the street. It wasn't just people performing or spectating/cheering along the roadside either. People were full on tailgating while watching the thousands of runners pass by. They had their smokey joes out, grilling burgers and hot dogs while I logged my seventh mile. Then the tricky part came.
Sometime before the bbq aroma, I realized that after all the water I had consumed pre-race, I needed to use the restroom. Like now. Every couple of miles there were Johnny on the Spots with long lines in front of them. So mile after mile I continued to pass up the opportunity and I passed up water for a while as to not add to the already miserable situation. Plus my last "water" cup contained gatorade, which came as a shock.
When you're running, you have nothing but time to think. In this case I spent miles 2 through 10 thinking about relieving myself and how great that would be. I was also calculating the time for a porta potty break. It is a race after all. Mile 9 consisted of both a water and porta potty stop where much of the group pulled off creating long lines again. I whimperingly passed this mile marker just knowing I would have to wait another two miles before there would be porta potties on the route again. Coming around a bend to mile marker 10 was like seeing the gates of heaven... wait, what? Ok, so it was just a row of Johnny on the Spots with no waiting! So at that moment after running with a full bladder for nearly 8 miles and depriving myself of anymore intake of fluids, it felt like heaven. I literally ran in, leaving my mile pacers side and ran out rubbing hand sanitizer in between my hands as I sped up to meet with my pacing group once again. I took a deep breath of relief, giving myself a mental pat on the back and then buckled down to finish strong in the last 3.1 miles.
So that was it! I was down to a 5K left. I thought back to all those mornings I ran races that were only 5K's and I said to myself, "I got this". I pushed hard to get from the back of my pacing group to the front. I experienced a period of slight boredom in miles 11 and 12, but then I got into focus for the grand finale. I saw Kenyan's (presumably - is that wrong?) passing me at mile 12 that were at double that milage running the full marathon. Then I passed my final mile marker, came around a street corner and took in my final stretch of the race to the finish line.
As I got closer the crowds grew thicker of people hoping to spot their family member or friend. My legs were heavy; probably the heaviest they've ever felt in my life. I wanted to sprint, but I couldn't get my legs to rotate fast enough. Then I heard someone yelling above the crowd. I heard my name. I looked ahead to my right to spot my two friends yelling at me to "finish strong" and hell, since now I had an audience I had to give all I had left. I sprinted as fast as my legs could carrying me across that finish line feeling completely exhilarated and more accomplished than I had in a long time when a Chick Fil A sandwich was tossed at me. I quickly reacted and caught it having no clue what was going on. I looked at the sandwich and thought, "Huh. Really?" But I quickly went back to feeling pretty damn pleased with myself. Then a man wrapped a heat sheet around before I came to where the medals were being handed out. I proudly put the medal around my neck after a quick debate about neck sweat getting on the ribbon in my head. I grabbed and downed nearly an entire bottle of water before my friends met up with me. I was ridiculously pumped for a person who had just finished running 13.1 miles. I was jumping up and down, mainly to keep my calf muscles from tightening up. At any rate my friends thought I was insane and should be worn out. I tied my heat sheet at my neck making it like a cape that caused me to feel like Wonder Woman and I was off to get my post race beer... and eat that sandwich (shame, shame).
I ran errands with my friends that day, never napped and acted in our second performance of 'Moon Over Buffalo' that night. I was continually moving and stretching in our small quarters backstage much to my fellow cast members delight. That evening, post show, I marveled at the day I had just had and smiled. I do recall moments in those first few miles where I got misty eyed thinking of my Dad who can now barely walk due to his MS and here his daughter was running in a half marathon. I would later post a picture of myself after the race with my medal on Facebook dedicating my race to my parents. My Mom immediately commenting that her and my Dad had followed me on my race and were overwhelming with pride made me tear up and feel very loved.
So that was the story of my big goal for 2013... didn't realize I was going there in this post... now I need to get on with 2014. One can probably guess that my goal for this year is to run the full Kansas City Marathon this fall. Don't get me wrong, I want to do this and I am determined to put this goal in the books, but I think when I register... I might throw up a little.
I also recently came across four script ideas I had jotted down nearly two years ago and I have decided to run with one of them. After completing a playwriting course in college I was convinced I was too detailed a writer for strictly dialogue, but I am determined (there's that word again) to give this script idea my best shot. If it sucks, it sucks. Who will know except for a couple of family members and friends I may pass it along to if they're lucky... or unlucky depending on how bad it is.
I would say one of my goals is to blog more, but I don't want to set myself up for failure. I am, however, writing more in my personal journal so that's something.
I have a few other little goal ideas floating around this cluttered mind of mine, but the ones above are the biggies and thus more worthy of sharing.
While blogging didn't make the goal cut, a theatre update will soon follow.
Wednesday, March 6, 2013
Start of the day
Added fresh blueberries from my local grocers to my breakfast protein smoothie today. Yum!!
Last night I met my Mom at our gym after work. We got in 60 minutes of cardio and then we hit up the smoothie shoppe near by for post workout protein smoothies. I had an almond milk, chocolate whey and banana smoothie. She went with a standard strawberry banana favorite also with almond milk.
Today my body is a little achy from either the running the last few days in a row, my bed or both. So for my lunchtime workout I'll start on the treadmill and see how it goes. May end up lifting and doing abs.
I have less than two months now to lose some more lbs and tone up before my beach vacation. Detox is coming too. Mint leaves have been scarce. There is the sugar free cranberry juice detox drink too. Plan for Monday for that to start.
Also race day is one month from today! I need to focus on my times and for the love of goodness the snow needs to melt so I can run outdoors again!! Sounds like the highs and some rain should do the trick this weekend. Hoping for an outdoor run next week.
Last night I met my Mom at our gym after work. We got in 60 minutes of cardio and then we hit up the smoothie shoppe near by for post workout protein smoothies. I had an almond milk, chocolate whey and banana smoothie. She went with a standard strawberry banana favorite also with almond milk.
Today my body is a little achy from either the running the last few days in a row, my bed or both. So for my lunchtime workout I'll start on the treadmill and see how it goes. May end up lifting and doing abs.
I have less than two months now to lose some more lbs and tone up before my beach vacation. Detox is coming too. Mint leaves have been scarce. There is the sugar free cranberry juice detox drink too. Plan for Monday for that to start.
Also race day is one month from today! I need to focus on my times and for the love of goodness the snow needs to melt so I can run outdoors again!! Sounds like the highs and some rain should do the trick this weekend. Hoping for an outdoor run next week.
Monday, February 4, 2013
Birthday Week
Sunday I got to the gym by noon to meet my mom for over an hours worth of cardio. A quick one mile treadmill run followed by 31 minutes on the elliptical, 37 minutes very brisk walking on the treadmill and ending with stretches and a protein smoothie at Roxberry Juice Co.
I received a text from my mom afterwards that she felt great and not as sluggish as she had been feeling lately. I told her she needed to go more often to feel better overall. I was kind of hard on her to get her motivated to push herself ahead if our upcoming beach trip.
I did good not to pick too much at the Super Bowl goodies and I was excited for my pick to win!
Today during my lunch at the gym I did even more cardio on the treadmill. Really on a cardio kick to blast those calories.
It's about time to call it a night. The pills are kicking in. Here's to a good nights rest.
Here's from trying out E.L.F.'s Lip Stain in Crimson Crush
I received a text from my mom afterwards that she felt great and not as sluggish as she had been feeling lately. I told her she needed to go more often to feel better overall. I was kind of hard on her to get her motivated to push herself ahead if our upcoming beach trip.
I did good not to pick too much at the Super Bowl goodies and I was excited for my pick to win!
Today during my lunch at the gym I did even more cardio on the treadmill. Really on a cardio kick to blast those calories.
It's about time to call it a night. The pills are kicking in. Here's to a good nights rest.
Here's from trying out E.L.F.'s Lip Stain in Crimson Crush
Friday, February 1, 2013
H2O
So in chatting with some fitness pals I was told if you really want to further your weight loss you should consume at least half your body weight in ounces, upwards of a gallon everyday.
1 Gallon Example: 10 12oz water bottles
Your body has to adjust so until then you will make frequent bathroom trips.
This may have not been the best thing to start doing during the run of a play, but hey.
I also will be doing a 5 Day Challenge in anticipation of my upcoming Birthday. Crash diets are a no-no, but this challenge can help you to lose a couple lbs and tone up in a short period of time when something unexpected comes up. Not that my Birthday was unexpected lol. This will serve as a jumping off point for me to get even more serious about my nutrition and fitness regimen as I will have more time once my show has ended (at least until the next one).
Also, I will be adding Dandelion Root to my Supplement Intake. Athletes who cut weight in order to make certain weight classes take Dandelion Root to drop excess water weight. It is a natural diuretic that helps the body to rid itself of excess fluids and waste. Water pulled from the body helps to give your muscles a leaner and more toned appearance.
My Current Supplement Intake (will add units later)
Fish Oil
Iron
B-12
Vitamin C with rose hips 2 500 milligram capsules
Fiber
Yesterdays lunch in the gym session included a 1 mile run followed by upper body weight lifting with free weights and the lat pull station.
Last nights meal before the play was a turkey wrap with lettuce, low fat ranch, tomato and feta.
This weekends task: Buy a jump rope for both home and the gym where it is hit and miss if there is one available. Jumping rope is a great HIIT (High Intensity Interval Training) workout. 1 minute jump rope/1 minute rest 10 reps for a 20 minute cardio session.
1 Gallon Example: 10 12oz water bottles
Your body has to adjust so until then you will make frequent bathroom trips.
This may have not been the best thing to start doing during the run of a play, but hey.
I also will be doing a 5 Day Challenge in anticipation of my upcoming Birthday. Crash diets are a no-no, but this challenge can help you to lose a couple lbs and tone up in a short period of time when something unexpected comes up. Not that my Birthday was unexpected lol. This will serve as a jumping off point for me to get even more serious about my nutrition and fitness regimen as I will have more time once my show has ended (at least until the next one).
Also, I will be adding Dandelion Root to my Supplement Intake. Athletes who cut weight in order to make certain weight classes take Dandelion Root to drop excess water weight. It is a natural diuretic that helps the body to rid itself of excess fluids and waste. Water pulled from the body helps to give your muscles a leaner and more toned appearance.
My Current Supplement Intake (will add units later)
Fish Oil
Iron
B-12
Vitamin C with rose hips 2 500 milligram capsules
Fiber
Yesterdays lunch in the gym session included a 1 mile run followed by upper body weight lifting with free weights and the lat pull station.
Last nights meal before the play was a turkey wrap with lettuce, low fat ranch, tomato and feta.
This weekends task: Buy a jump rope for both home and the gym where it is hit and miss if there is one available. Jumping rope is a great HIIT (High Intensity Interval Training) workout. 1 minute jump rope/1 minute rest 10 reps for a 20 minute cardio session.
Thursday, January 24, 2013
AM Cycle
So far this week I took off Monday as I had the holiday off then got back on track Tuesday.
Tuesday I was feeling sluggish and unsure what area to focus on. I ended up briskly walking, 4.5 miles +, on the treadmill then doing some core on the stability ball and legs on the machines. I got in the leg press, curls, extensions and abductions.
Wednesday morning I went to the cycle class again that had previously been on Thursday mornings at 5:30am. The last time I went they had a sub whom I really liked. This time, the regular guy was there and boy was he hard to understand. It's hard to get in the most efficient workout when you can't tell when the instructor is telling you to add resistance or speed. Not sure if that was just a music/mic issue. Will see next week.
Wednesday at lunch time I focused on upper body.
Flys
Bicep curls
Tricep extensions
One arm rows
Military press
Bench press
Lat pulls
Etc... I do many lifts that I don't know what the proper names are of them. I will look more into that and share here.
Today at lunch I stuck with cardio doing an interval run ranging from warm up/cool down at 4mph up to 8mph. I got in some core, including the plank and some stretches.
My water intake has been better. I can clock this on my calories/fitness counter app.
When deciding how frequently to do weigh ins, I came across the following web site:
http://www.medicinenet.com/script/main/art.asp?articlekey=55489
So I suppose you have to decide what will work best for you and not lead you to discouragement. For now, I think I'm sticking with weekly weigh ins. I need to be doing these on cycle days when I am at the gym first thing in the morning and able to use their "doctor scales". I also will be sure to compare their scales numbers to my bathroom scale at home to check for accuracy.
Tuesday I was feeling sluggish and unsure what area to focus on. I ended up briskly walking, 4.5 miles +, on the treadmill then doing some core on the stability ball and legs on the machines. I got in the leg press, curls, extensions and abductions.
Wednesday morning I went to the cycle class again that had previously been on Thursday mornings at 5:30am. The last time I went they had a sub whom I really liked. This time, the regular guy was there and boy was he hard to understand. It's hard to get in the most efficient workout when you can't tell when the instructor is telling you to add resistance or speed. Not sure if that was just a music/mic issue. Will see next week.
Wednesday at lunch time I focused on upper body.
Flys
Bicep curls
Tricep extensions
One arm rows
Military press
Bench press
Lat pulls
Etc... I do many lifts that I don't know what the proper names are of them. I will look more into that and share here.
Today at lunch I stuck with cardio doing an interval run ranging from warm up/cool down at 4mph up to 8mph. I got in some core, including the plank and some stretches.
My water intake has been better. I can clock this on my calories/fitness counter app.
When deciding how frequently to do weigh ins, I came across the following web site:
http://www.medicinenet.com/script/main/art.asp?articlekey=55489
So I suppose you have to decide what will work best for you and not lead you to discouragement. For now, I think I'm sticking with weekly weigh ins. I need to be doing these on cycle days when I am at the gym first thing in the morning and able to use their "doctor scales". I also will be sure to compare their scales numbers to my bathroom scale at home to check for accuracy.
Going to Florida!!!
Thursday, January 10, 2013
1/10/13
I have had trouble sleeping and last night was no exception. I got maybe 3.5 to 4 hours sleep, which included bad dreams. By ten after 4am I was nearly fully awake so I got up shortly after that and got ready for the gym. Thursday mornings at 5:30 they have a 60 minute cycle class that I used to attend.
Breakfast
Pre Workout
Weight Control Oatmeal (160 cal)
Post Workout
Vanilla whey protein powder ~ one scoop ((140 cal)
Fiber powder ~ 2 tsp (15 cal)
Blueberry cocktail juice ~ roughly 6 oz (81 cal)
Dannon (typically Activia, someone was out) Light & Fit Vanilla Yogurt ~ 2 Tbsp (14 cal)
Lunch
Healthy Choice Fettuccini Alfredo Bake (270 cal) *Not that good in my opinion btw
Snacks
HyVee Mountain Trail Mix (160 cal)
Fitness
Cycling 60 min vigorous (-710 cal) - 5:30am class
Lunch time/Gym time - Legs Focus
Hip Abduction
Bent-Leg Kickbacks
Deadlift
Clean and Jerk
Leg Extension
Leg Curls
Leg Press
Seated Calf Raise
Lunch time/Gym time - Legs Focus
Hip Abduction
Bent-Leg Kickbacks
Deadlift
Clean and Jerk
Leg Extension
Leg Curls
Leg Press
Seated Calf Raise
Wednesday, January 9, 2013
Accountability
It's a new year and I'm going to start holding myself accountable for my workouts and nutrition. This is a good time to start not only because of it being the start of a new year, but because I have lost lbs anyway and have become more realistic in my fitness goals. I would like to lose a little more, but I would like to focus on toning my body over all. I slacked at the end of last year with doing shows, the holidays, etc so I also lost muscle. There have been periods where I have trained hard and especially in my arms and back achieved a nice sculpted look and I want that back along with a tighter stomach and shapely legs that I don't feel need to be hidden.
With that said I will track my workouts and eating habits here to the best of my ability to get online and do it, but I am always tracking with the app Lose It!
This year for me is about becoming happier with myself inside and out. So that means tackling insecurities and confidence issues as well. With that...
Weight Lifting - vigorous w/o breaks (150 cal)
With that said I will track my workouts and eating habits here to the best of my ability to get online and do it, but I am always tracking with the app Lose It!
This year for me is about becoming happier with myself inside and out. So that means tackling insecurities and confidence issues as well. With that...
Breakfast
Vanilla whey protein powder ~ one scoop ((140 cal)
Fiber powder ~ 2 tsp (15 cal)
Blueberry cocktail juice ~ roughly 6 oz (81 cal)
Dannon (typically Activia, someone was out) Light & Fit Vanilla Yogurt ~ 2 Tbsp (14 cal)
Coffee/creamer (bad, I know) (100 cal)
Lunch
Healthy Choice Lemon Pepper Fish (330 cal - but I don't eat the dessert)
Snacks
Peanut butter chocolate chip granola bar (100 cal)
Kraft skim milk cheese stick (70 cal)
Dinner
Jimmy John's Beach Club #12 (729 cal)
Fitness
1 mile run at 7.5 mph treadmill 1.5 incline (124 cal)Weight Lifting - vigorous w/o breaks (150 cal)
Examples:
Chest Fly 3 sets 12 reps
Bent Over Row 3 sets 12 reps
Tricep Extension 3 sets 12 reps
Crunches on Stability Ball
Stretches
Tricep Extension 3 sets 12 reps
Crunches on Stability Ball
Stretches
Totals
Food calorie intake - 1,579
Fitness calories burned - roughly 300 for lunch time gym session
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