OWWWWWWWW!!!!!

KAPOW!

KAPOW!

I am rounding on 2 weeks with 9 Rounds and drinking nearly a gallon of water per day and following their nutrition plan. I really enjoy it. I am down roughly 5 lbs or so, although I’m not really friends with my scale this week. It’s shark week and I feel all out of sorts. It has been a few months since shark week last happened and it has come with a vengeance this month. I am always happy and yet sad for it’s arrival. It means things are functioning properly (a sign of healthy diet and exercise) but then also means I’m not pregnant. So it’s iffy. I just forget how crappy I tend to feel the first few days….that’s the part I hate the most…

Okay, on to my other dilemma, hence the title of this post….

I have been doing the C25K program, about 3 days a week. For those of you who might not know, C25K stands for Couch to 5K, and is a training program to help you increase your running speed/distance at a rate that is comfortable for you. The way it works is for the first week of the program (you choose your days, there are 3) the program is a 5 minute warm up walk, and then a 60 second run followed by a 90 second walk, and you alternate run, walk, run, walk, for 20 mins, and then there is a 5 minute cool down and then you are done. Work out lasts 30 minutes. Then as you go from week to week those times change…building up your run time slowly. (you can repeat days if you want, you really can go at your own speed/pace)

I first started this program back in the summer but never really progressed the weeks. I just kept re-doing week 1 over and over again to get used to it and build endurance. This past fall I managed to develop plantar fasciitis in my left foot (added to a damaged right ankle that I keep braced now). I’ve seen the podiatrist, I’ve taken anti-inflammatories, done stretches, ice bottles, etc. I don’t seem to find much relief either way. I ran in a bad pair of shoes for a few months but have since then gone back to the running shoes I was originally fitted for at a specialty running store. I am just frustrated because it is really starting to interfere with the running. The past two weeks I have been doing the C25K programs on treadmill because it’s frigid outside. This week, I decided to push my self and attempt the week 2 program, which is 5 min warm up, 90 second run,120 second walk (for 20mins) and then 5 min cool down. I did it well on Tuesday and Thursday was okay- I had some distractions (text messages) on my phone so I didn’t get all of the segments ran, but today, I barely made it through half of the work out and I had to get off. My feet were hurting so bad. I have been toughing it out to this point because I tell myself “I can push through this for 90 seconds” but today, it was unbearable. I finished up on the recumbent bike but feel lousy for not being able to finish what I started. And what is most frustrating of it all, besides the pain, is the fact that I know I could up my speed and distance but the foot pain is holding me back. In the past, any time I did cardio, I would be limited by my breathing and getting really out of breath. Now I am running and have great breath control and more endurance and I’m having to quit because of foot pain. 😐 I am sure I am not the only person to encounter this problem, but I am struggling with how to get past it.

I am currently working out 6 days a week, but they are 30-45 minute work outs. I don’t feel like they are “killing” me work outs. They are great “HIIT” sessions, my heart rate goes up and down, etc On Mon, Weds, and Saturdays I do the 30 min 9Round sessions, which are a lot of body weight exercises (burpees, planks, push ups, squats, lunges) and then a lot of kickboxing moves, punching bags, kicks, etc. And then on Tues, Thurs, and Fri I am attempting the 30-45 minute cardio (usually 30 min run, 15 elliptical) but I think I’m going to have to change the routine. There are plenty of things that can be done besides running, I just have to get the routine figured out. Probably something at home and free weight based. I have kettle bells, stability ball, ankle weights, and some dumb bells, I am sure I can come up with something. I really want to focus on my core so maybe I can create something around that…

Anyone have any suggestions/ideas?

Also, if you have plantar fasciitis experience, I’d love to hear any ideas to relieve the pain…. 🙂

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Surprise!!!!

Omg, it has been forever! I do apologize…. I get carried away with life and don’t take a moment to pause and write and reflect like I should.

I’m not 100% sure where I left off at… If I’m not mistaken it was before last May and right before my first 5K. So quick update… Steph and I ran the Glo Run in May and it was awesome. Hard…but so motivating and rewarding at the same time. I still can’t run 3 miles without stopping or walking but I’ll get there one day. We ran as much as we could and walked the rest. In September we ran our second 5K , the Graffiti Run, and did even better than last time. We love it and continually look for races to run and improving each time. I remember a day when walking a mile was seemingly a mountain of a goal… It’s so cool to see progress…regardless of how small or the time it takes. 🙂 – we’ll be signing up for the color run this week as well.

So my summer was pretty active. I maintained strength training with BUC and in between did a lot of walking/running and the occasional tennis match or basketball game. It was fun and I even had the husband involved.

My fall slowed down a bit. First happened with the development of plantar fasciitis and then there were holidays and 2 rounds of illness. Needless to say I did not finish the year where I had hoped I would.

9 RoundHowever, its a new year and a new focus. In order for me to stay the course I often have to change my routine up. It’s the best way I’ve found to keep motivation and perseverance high. So this year I am embarking on a new journey. My good friend and trainer Christy (from BUC) opened a facility in Louisville called 9 Rounds. When I first heard of it I had no idea what it was but a quick google search and investigation of their website and I was in love.

So basically, it’s a 30 minute session, based off of kick boxing moves, with cardio and weights thrown in as well as ab moves. There are 9 stations and each station is a different exercise. For example, the first station might be lunges/side kicks…. And you do that move for three minutes, then you rotate to the next station, which might be push ups with shoulder press (dumbbells) and you do that move for 3 minutes… So on and so forth. There are hanging bags for punching and kicking and medicine balls, etc. it’s really fun and but challenging. In fact my shoulders are sore as I type this from my session earlier. There are no appointments or class times. You come in when you can and jump in when the next round starts…that makes it even more flexible to squeeze it in to your busy schedule. Just show up and knock it out. Membership includes a pair of boxing gloves and hand wraps which were fun too. I had to purchase a gym bag to carry my stuff in. Never had a need before but now I’m lugging around boxing gloves and wraps etc… 😉 IMG_0260

You should definitely check out 9round.com and get the scoop. Better yet, if you’re in the Louisville area give Christy’s place a visit. First work out is free!!! It’s located it 4646 Chamberlain Lane Louisville. In the same building as Kleinert and Kutz hand center and Moe’s restaurant!

This week I am going to do another post and tell you about the 9 Rounds nutrition and meal plans I’ve been following and how awesome they are so far. Stick with me… I have lots to say, but I must go to bed. Mentally and physically tired. 🙂

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Happy 2014!

Hello! I hope everyone had fabulous holiday season…. I did not disappear or fall away from my goals over the past couple months… the holidays just brought busyness with family gatherings and events on top of extra work hours. I continued my workouts with Body Under Construction and tried to continue to eat well. It was hard with a lot of family gatherings with big meals. I made it through! I haven’t blogged in awhile, I try not to post unless I’m inspired in some way, as I really don’t want this to become a place where I just ramble all of the time. I actually have 2 posts in my drafts that I’ve written up and just didn’t feel good about posting so there they sit. They may be posted or they may sit there. Who knows!

Anyways, I have a lot to talk about today and that is what matters! I’ll start off with today’s good news! It was measure day… did you see how I called it good news? 🙂

jan2014measure

So there we have it. First of all, my last measurement was Nov 14th. Pre-Thanksgiving/Christmas. So I managed to lose MORE weight this time than I had last time before the holidays. (last time I measured, I’d only lost 1 lb) Secondly…. I’ve finally dropped that first digit! Which is awesome! 🙂 I will never see that 3 again! And that 2 will eventually change as well! I am very excited and pleased that I didn’t come away from the holidays with a huge gain. That actually might be a first in several years.

I am more motivated not because this is an “amazing” loss (even though it is great) I’m just feeling great because this year is going to be awesome and the next time I measure (end of February sometime?) I expect an even greater change. I am utilizing so many tools and I have set myself up for nothing but success. And with it being a New Year, I’m just excited to raise the bar and push it even higher!

So let me tell you what new things I’ve got in store!

Santa brought me a lot of “fitness” stuff for Christmas…. and I’m so excited! I got a 15 lb and 25 lb kettle bell, 5 lb ankle/wrist weights, boxing gloves/mitts, and a Polar heart rate monitor/watch device. So my workouts outside of the training facility are going to be exciting and fun! Yes, I said fun! 🙂 I haven’t gotten to use the kettle bell or boxing gloves/ankle weights just yet, but before this week is over I hope to! I love the heart rate monitor watch. It’s really helpful to see my heart rate as I’m working out and it will help me push hard when I’m doing cardio without the trainers. I thought it would be uncomfortable but it’s not! It registered my BUC workout today at 500 calories burned! woohoo!

So that’s that… the other thing I am excited to tell you about is MEAL PLANNING! In the fall I had talked to Christy (trainer) and she told me about how she plans her lunches for the week on Sundays and gets everything cooked and stored. That way she can just grab it and go and she doesn’t have to worry about resorting to junk food because of busyness, etc. It’s a great idea and really works. I did it a couple times but again, the holidays and busyness, etc. So I decided that was one of my main goals for 2014 is to meal plan. Last Sunday I cooked up chicken breasts, brown rice, broccoli, and sauteed mushrooms for my lunches this week. It’s yummy and I’ve enjoyed it. I just happened to post a picture of it on Facebook and I’ve gotten so much feedback about it… not just in comments but face to face conversations with people wanting meal ideas and tips etc. And while at this moment I don’t have a lot of different meals in my repertoire I have decided that every week I am going to post here on the blog what I am making for my lunches (recipes and cooking tips included). This will motivate me to continue doing what I am doing, expand my menu choices (I’ll have to think up meals), and it will help others as well… since so many people are interested in this. I am looking forward to it! So stay tuned…and don’t forget to subscribe if you want these to come straight to your inbox!

I’m excited and motivated! This is going to be a great year!

I’m off to Zumba now! Yes, I’m crazy… this will be workout #2 for today! 🙂

November Check In!

Have you guys missed me?

Been a busy couple of months and I don’t tend to write unless I am specifically inspired about something… that keeps me from posting rambles all the time and better values your time reading stuff from me.

So! The last time I posted was my Sept check-in… and it’s that time again! I have more than my measurements from my trainer to tell you about.. I also have a doctor’s visit to report….but measurements first:

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So… it’s not as much progress as I would like but it’s progress and at least it’s loss and not gains…I am still not seeing as much change on the scale as I want to… but that is all about to change! I am focusing hard on my diet this week and the coming weeks (a separate post is coming soon focusing on that action plan and what I am doing/going to do) Positive attitude is half of the battle and I’m not going to focus on where I am but rather where I am headed and put my time and energy into THAT.

With that being said… I’ve lost a total of 42 inches! I can hardly believe that number! When I added it up I had to check it multiple times because it didn’t seem right! That’s insane, for real! I’m so excited! I can’t wait to start seeing the scale change consistently. It’s coming… stay tuned…

My other check-in is about my doctor’s visit yesterday. I did my 6 month labs to check the cholesterol, glucose, etc. I am happy to report that the Dr was very pleased with my progress and if she’s happy, I’m happy. Even more exciting news, I am happy to report that I am no longer in the “pre-diabetic” stages with my sugar! That is a huge win there!! I am finally in a “normal” range… which is awesome! I am on the high end of the normal range so I plan to actually bring it down more to be in the middle of normal. My HDL (good) cholesterol is finally in normal range as well, it went up a lot! Yay! The LDL (bad) cholesterol still needs some work… and honest to God, the doctor thinks it was a faulty reading… but regardless I am still working on bringing it down. It’s not where I want it yet, but it will be. I’m sorry I don’t have the actual numbers to report right now, I’ll work that up later and add it to this post. I’m typing somewhat in a time crunch and don’t have the exact numbers in front of me to give you.

That’s the gist of my results for this check in. On an unrelated note, Dr checked my lung function… and reports that I have 62 year old lungs…(I’m 28, lol) Asthma will do that to ya… and I hadn’t used an inhaler (ran out) in a few months and the seasons changed and so my lung capacity wasn’t what it should be. Which is probably WHY I haven’t been having the work outs that I want and am capable of. This may sound crazy but sometimes the asthma sneaks up on me… I don’t realize that I’m not breathing well at first… but any ways I got inhaler refills and am now breathing better even after 1 day of using them. I noticed a big difference in my workout today. So I just have to remember to keep the asthma in check.

🙂

Another update: I thought I’d be silly the other day and see if anyone had a treadmill that was just collecting dust in their homes and if they’d mind “storing” it at my house (for use). It was a playful post on facebook but I had a response! A dear friend whom I met at Body Under Construction really did have a treadmill she can’t use and I’m (hopefully) picking it up tonight. This is going to go a long way in helping this journey I am on. I plan to add just a minute or two of fast pace running throughout my days and really start building my cardio up. I am really excited about this! I will of course also be using it for longer work outs, I’m just happy to even have one in my house!

Well… that’s about all I’m gonna give you for now. I’ve got some upcoming posts still swirling around in my brain so you’ll hear from me soon. I’ll tell you about my lunches I’ve been making, my plans for a sugar detox and also getting rid of the white stuff…. potatoes, sugar, pasta, bread, etc.

Until then… Be Happy. Be Healthy. God Bless!

September Check-In

Well it’s that time! Time for accountability and transparency. I still hate doing this but oh well… it won’t kill me. 

I had measurements/weigh-in last week… and here are the results..

ImageProgress is progress and I’m happy to see it.

I’m not seeing the weight change on the scale and I’m positive that is because I’ve not been doing the work in the kitchen. Rather than beat myself up over it, I’ve just resolved that that will be my focus for this next 6 weeks.

I’m going to track on myfitnesspal (just to make myself keep a numerical track of my intake all day) and I’m going to eat small meals/snacks every 2 hours as advised by Rob. It’s actually harder to eat every 2 hours than you’d think.

I had great conversation with Christy as well about how to plan for a weeks worth of lunches and some food ideas. I’m already putting them to practice. I’ve cooked up a bunch of chicken breasts for the week and have vegetables/rice to have as well….broccoli, etc.

It’s a work in progress and I’m working on the progress.

I’m still discovering clothes in my closet that I haven’t worn in a long time because they were too snug and on top of that I am finding a lot of shirts that I can hardly wear because they are generally TOO BIG. Just unattractively baggy, etc. Did I just write that? Do you know how long it’s been since I’ve had clothes that are too big?? Yea, I don’t even remember really. It’s a great feeling.

And with that, I’m off…. headed to the gym for an hour or more. Gonna get my run on… LOL

Confessions and Celebrations…

I’ll start with celebrations…

I have worked out like a beast this week. I realize it’s only Thursday but I’ve worked out every day so far and today I worked out twice!! I have already made plans with my work out buddy for tomorrow and Saturday and Sunday. If I follow through with it I will have worked out several days in a row… Which I am super excited about… And don’t get all crazy on me, my work outs aren’t all killer.. I’m not over doing it.

I am really trying to work on my endurance and really push myself with my personal work outs. It’s no secret that my work outs with the trainers are hard and always push me but I have been known to not go as hard with my personal workouts and I was starting to feel like I was hitting a rut. (When I say personal I mean the ones I do without the personal trainers!)

My last post I set a lofty goal so that I would have this motivation and it would give me something to work towards…so far so good! (In case you’ve forgotten, I intend to run a half marathon sometime next year.) this is a lofty goal considering walking two miles is about all I can handle right now. But not for long!!

My other celebration is this… For the first time… I ran on the treadmill. My workout buddy discovered a program and we decided to do it together. It’s an interval program where one minute is at a slow walking pace and the next minute is a running pace. Each minute alternates between walking and running. We did 20 minutes. I wasn’t able to withstand running all of the running minutes but I did do a few of them and proved to myself that I can and now I have another short term goal. I’m going to keep doing that program until I can actually do it all the way. It’ll be fun to watch my progress. And as I succeed at it I will just up the speed. I’m excited! This sounds silly to some, I am sure…but one of the things I struggled with was the sound of my heavy feet hitting the treadmill… I was embarrassed because others can run and it’s not as noisy as when I do it…that’s really the only reason I didn’t do it before now. But today I just decided to let go. I just focused on my BREATHING and pushing through the minute. I’m so excited to have accomplished this small yet huge feat. It’s monumental. I proved to myself that I can do it. Yes I have lots of room for improvement but

I did it and I will do it again and again.

Now it’s time for confessions…

I’m doing this part last because I hope for feedback and suggestions/ideas and encouragement so I want this to be what I leave you thinking about and hopefully you’ll comment… 🙂

I have not been doing well nutritionally. I hate that I am even writing this. If I was not committed to staying true to myself and to you I wouldn’t tell you and just have you think I’ve got this all figured out. I do not.

It started rather innocently. I am just at a blank wall for meal planning and breakfasts/lunches. I work from home so I have my entire kitchen at my fingertips all day long.

Eating healthy requires planning…

It requires purposefully shopping and planning out meals and snacks and having it all thought out ahead of time. Maybe it’s not that way for everyone but it is for me. If I don’t have it all planned out then I find myself going for easy…and easy food isn’t typically healthy food. Yes, grabbing fruit and nuts etc for snacks is easy but I am specifically talking about breakfasts and lunches. Generally there has to be planned meals so that I have everything I need to make good and healthy breakfast and lunches. So for the past few weeks I’ve just been eating whatever…which is pizza and potato chips and whatever else is in the house. I haven’t gone completely over board… I have some good habits in place and something’s have remained routine. But I’m definitely not doing as well as I can. I also haven’t been utilizing myfitnesspal which is a key tool I use to make sure I don’t go off the deep end. It’s the best way to watch calories and help make better decisions about food choices. I’m not a stickler for numbers..but the biggest advantage I get from myfitnesspal is the fact that it makes me stop and think about what my options are and it causes me to make better decisions.

Seems like a no brainier …I know these things… I know what to do and what not to do. It just requires more work and planning like I said earlier and that’s where I’ve fallen short. I’ve gotten lazy with it. So while I am working out more than I ever have and pushing myself physically more than I ever have – I’m not doing myself any favors in the kitchen…and weight loss and health really begins in the kitchen.

So there. I’ve confessed. I feel better and already motivated to do better tomorrow.

I would love for feedback for meal ideas or any advice you would have. I have a 30 minute lunch break so lunches need to be fairly easy to put together but other than that I am open to anything. Just looking for inspiration and ideas.

Thanks in advance… You all don’t know what your support and encouragement/accountability does for me.

Adios!

Curse the Mouse!

You should know that I am terrified of this very blog post. Because it’s public. Because with it will come accountability. Because at least one of my trainers will read it…which will mean more accountability…. 

But those are the very reasons I’m writing it. Because if I don’t, then there will be no accountability for what I am about to tell you… and if I don’t set myself up for success I will fail. I know this because in the 12+ hours I’ve had this idea I’m about to tell you, I’ve been in a whirlwind of doubt, fear, laziness, and just plain insanity. All I can think about is the work that it will take, the pain I will endure, and the very bottom of the bottom that I will have to start at. In fact, I am arguing with myself over whether or not I will publish and further this post. 

I guess you are ready for me to come out with it, huh?

I.DON’T.WANNA. 

Okay… here goes nothing…

I am setting a goal. It’s a lofty one…. 

13.1 

Miles.

Half.

Marathon.

OMG

I’ve learned in the past day that there is a fun event(s) called Run Disney. They have a lot of marathons/halfs/running events, etc. Me and a couple other ladies are going to (I almost wrote “try”) train for a marathon and *when* we get into shape to do it we are going to fly to DisneyLAND (California) and run in a Disney 1/2 marathon. Looking at the dates of all of the run events, it gives us a little over a year to get in shape. 

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I.AM.TERRIFIED.

Of what? Well that’s a good question. 

I am not currently a runner. I have never aspired to be a runner. The last time I ran any significant amount was over 10 years ago in high school whilst playing volleyball/softball. 

In fact, it just about kills me to walk 2 miles. Yes… read that again… WALK + 2 Miles = WAAAAHHH. 

I don’t aspire currently to be a runner.. what I aspire is to be healthy. To be ABLE to run. I can’t say it’s going to be a hobby of mine or that I’ll even like it…at this point, who knows. 

This I do know… I have a lot of work ahead of me. Time to lace up the shoes and hit the pavement. Regardless of how slow I am…and how hard it will be. First short term goal I think is to work towards the 15 minute mile. Which I currently walk around at 26/27 minute mile. So I have lots of improvement ahead of me. 

It’s kind of appropriate that Disney is the end goal. Ha ha. It is what’s truly motivated this idea. First of all.. California. Second of all.. Disney. We went to Disney World on our honeymoon…seems fitting that Disney would be a part of huge milestones in my life. 

So let this be the day that I publicly announce my huge goal… 09.07.13.

I leave you with some humor… I’m gonna need it… LOL

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