See what happens with there is upheaval in the household? The hubby goes away for a whole week and I don't blog for a whole week. Not that I didn't have plenty of time and there were no distractions -- I honestly can't explain why I'm only just now blogging.
With that said, I did complete three pretty tough work outs throughout the week. Unfortunately, I didn't run, which is starting to become a problem as the first race is a month away. I need to stop thinking "it's only 13 miles" because 13 miles or not, I'll keel over at the finish line if I don't get myself properly conditioned.
Time to renew and re-invigorate. Tomorrow, it's on! (Today, rest.)
The meal plan's going well too. I had been "selling" www.myfitnesspal.com (or the app version) to my clients as a tool for weightloss but hadn't actually logged foods myself. In the middle of last week, though, I downloaded the app on my new iPhone and have consistently logged my food and drink intake. For my chosen plan, I'm allotted 1200 calories per day, but I learned pretty quickly that 1200 isn't very much - especially with the way I eat. (6 meals per day) Because you earn back calories for exercising, there's no bigger incentive to work out! A vigorous work out like mine gives me an additional 50 calories -- TOTALLY worth the energy, right?!
Sunday, October 28, 2012
Wednesday, October 17, 2012
Wednesday - off day
Call me lazy, or call me smart, but I make sure that there is adequate rest between big muscle work outs. Sunday and Tuesday were big, with a run in the middle, so I've chosen today as an off day. Instead, I've focused on eating 5 small meals, stretching, and taking care of other business that gets ignored when time is otherwise allotted.
Why rest? Muscles need time to heal and repair. Continued use may lead to overuse, which in turn results in injury or heaven forbid, de-motivation. After resting, you'll feel stronger, quicker, and more agile. It's just smart practice.
Tomorrow, 5 miles by peds. I can't wait.
Food: oatmeal, eggs, protein shake, salad, turkey taco
Why rest? Muscles need time to heal and repair. Continued use may lead to overuse, which in turn results in injury or heaven forbid, de-motivation. After resting, you'll feel stronger, quicker, and more agile. It's just smart practice.
Tomorrow, 5 miles by peds. I can't wait.
Food: oatmeal, eggs, protein shake, salad, turkey taco
Tuesday, October 16, 2012
10/16/12 work out
Upper Body:
3Xs/12 reps ea
10lbs renegade rows
10lbs Dumbbell press (supine, on stability ball)
Dumbbell flyes (")
DB skull crushers (")
DB seated (on ball) military press
3Xs/10 reps ea
10lbs lateral raise
2Xs/10lbs/Bosu Ball/12 ea leg
Swan Lakes with backward lunge to balance
100 crunches on stability ball
3Xs/12 reps ea
10lbs renegade rows
10lbs Dumbbell press (supine, on stability ball)
Dumbbell flyes (")
DB skull crushers (")
DB seated (on ball) military press
3Xs/10 reps ea
10lbs lateral raise
2Xs/10lbs/Bosu Ball/12 ea leg
Swan Lakes with backward lunge to balance
100 crunches on stability ball
So sore you walk like Frank...enstein?
Muscle soreness is caused by the repairing of the torn muscle fibers after using them to repeatedly lift, squat, run, curl, and so on. This is how you build muscle, and burn fat - it's a good thing, no matter how difficult it might be to sit on the toilet or roll out of bed.
To combat soreness, try one or all of these things:
To combat soreness, try one or all of these things:
- go for a vigorous walk or easy run
- work out again!
- post-workout, sit in a cold tub for up to 20 minutes. This works the same way ice works on a swollen ankle - it causes muscle swelling to decrease.
- foam roll and stretch before and after your exercise
- get a massage
Monday, October 15, 2012
Back in the saddle again
When I last blogged, I was a 7th grade Language Arts teacher in a high needs, low socio-economic school, and was in the midst of planning and preparing for the monster of all tests, the state standardized tests in Reading and Writing. Being a teacher is all-consuming, so even though I'm a certified personal trainer (too), I had little to no time to do anything but be a teacher. There were boot camps during the week, boot camps for the teachers, but even my own work outs were put off in lieu of class prep, football games, meetings, dances, trips to the book festival, tutorials, etc. etc. etc. etc.
Today, 10 months later, life is completely different. No longer do I hang with 13 year olds, as much as I miss them, rather, now I profess my professional educational knowledge to college students in a state university. With only two courses, two days a week, there is time to do my own (favorite) things - writing and training. The writing's going slowly, but the training's going gangbusters!
Now, to keep myself honest, and motivated, I'm rededicating myself to redefining fitness, mine and yours. I've set my next goal: 4 half-marathons in 4 months, starting in November. Since my recent work outs have been intermittent at best, and mostly strength training instead of distance running, I plan to use this space to document my daily work outs and food intake to keep myself on track. Your comments, support, and keeping me updated with your progress toward your goals is always welcome.
Today's workout: 3.2 miles (new shoes!)
Breakfast: oatmeal, 2 eggs
whole wheat toast with organic strawberry jelly
Post-run: whey protein shake w/
mixed berries
banana
grapefruit juice
Lunch: homemade chicken salad on English muffin
(chicken salad made with walnuts, grapes, and olive oil mayo)
P.M. snack: refried bean taco, corn tortilla, tomatillo salsa
Dinner: turkey burger
sweet potato chips
On to tomorrow! Keep on moving, y'all!
Today, 10 months later, life is completely different. No longer do I hang with 13 year olds, as much as I miss them, rather, now I profess my professional educational knowledge to college students in a state university. With only two courses, two days a week, there is time to do my own (favorite) things - writing and training. The writing's going slowly, but the training's going gangbusters!
Now, to keep myself honest, and motivated, I'm rededicating myself to redefining fitness, mine and yours. I've set my next goal: 4 half-marathons in 4 months, starting in November. Since my recent work outs have been intermittent at best, and mostly strength training instead of distance running, I plan to use this space to document my daily work outs and food intake to keep myself on track. Your comments, support, and keeping me updated with your progress toward your goals is always welcome.
Today's workout: 3.2 miles (new shoes!)
Breakfast: oatmeal, 2 eggs
whole wheat toast with organic strawberry jelly
Post-run: whey protein shake w/
mixed berries
banana
grapefruit juice
Lunch: homemade chicken salad on English muffin
(chicken salad made with walnuts, grapes, and olive oil mayo)
P.M. snack: refried bean taco, corn tortilla, tomatillo salsa
Dinner: turkey burger
sweet potato chips
On to tomorrow! Keep on moving, y'all!
Wednesday, January 4, 2012
The truth about protein.
Excess protein is NOT digested or used in the body, which means, it turns to fat if it isn't used. Beware of fad diets, especially those that promote "protein, protein, protein". Ingest proteins after a work out to repair the used muscles. Otherwise, carbs are required for energy -- just make sure to eat complex carbs (wheat pasta and bread, etc.).
*Important note: As a general rule, a person’s daily diet should contain ~60% carbs, ~25% proteins, and ~15% fats.
*Important note: As a general rule, a person’s daily diet should contain ~60% carbs, ~25% proteins, and ~15% fats.
Re-post Day!
New Year Training Specials!
New Year, New You! Training Packages specials for Personal Training Services!
- Mobile service: I'll come to you!
- Individualized exercise plans
- Flexible hours
- Professional Service
Offer expires January 15, 2012. Late/cancellation fees will apply.
Monday, January 2, 2012
Employee Wellness Programs
In order to promote health and wellness for employees, many major employers in Austin and the surrounding area offer wellness programs as part of the benefits package. It's a win-win for employers whose purpose for offering these programs is to increase productivity by decreasing employee time off for "sick" time. Employees are happier, too, thanks to the serotonin and endorphins hopping around after a good lunch time work out.
If you're an employee of any of the following major employers in our area (or world wide in a couple of cases), definitely take advantage of the programs offered. If your employer does not yet offer such benefits, be the catalyst! Ask for it! Start a movement!
http://www.wellness.state.tx.us/
http://www.ci.austin.tx.us/hr/programs.htm
http://www.apple.com/jobs/us/benefits.html
http://content.dell.com/us/en/gen/d/corp-comm/cr-diff-employee-health-wellness
http://www.clubone.com/OurCompany/AboutClubOne.html*
*Club One is a fitness company that contracts to many major employers in our area, including AMD, Freescale, and Applied Materials.
If you're an employee of any of the following major employers in our area (or world wide in a couple of cases), definitely take advantage of the programs offered. If your employer does not yet offer such benefits, be the catalyst! Ask for it! Start a movement!
http://www.wellness.state.tx.us/
http://www.ci.austin.tx.us/hr/programs.htm
http://www.apple.com/jobs/us/benefits.html
http://content.dell.com/us/en/gen/d/corp-comm/cr-diff-employee-health-wellness
http://www.clubone.com/OurCompany/AboutClubOne.html*
*Club One is a fitness company that contracts to many major employers in our area, including AMD, Freescale, and Applied Materials.
Sunday, January 1, 2012
New Year Training Specials!
New Year, New You! Training Packages specials for Personal Training Services!
- Mobile service: I'll come to you!
- Individualized exercise plans
- Flexible hours
- Professional Service
Offer expires January 15, 2012. Late/cancellation fees will apply.
Sticking to it.
Imagine this...
Resolutions are made. Determination will not waiver. Made it to the gym 1...2...3 times this week. YES! Feeling great, very motivated. Uh-oh, baby's sick. The boss just handed over another project. Spouse has to go out of town for a week. Too tired to get to the gym. Pick up fast food on the way home. Feel lousy. No energy. What happened?
Life: that's what happened.
How do busy people stick to their plans to improve quality of life? Consumer Reports says that they've polled 3,000 subscribers to find out what they did to stick to their goals. Many of the respondents say they:
*www.livestrong.com/myplate, www.sparkpeople.com, www.healthehuman.com, www.weightwatchers.com, www.myfitnesspal.com (Many of these sites offer iPhone and Android apps for SmartPhone accessibility.)
**Seasonal and local fruits and vegetables are best for the planet, your pocketbook, and for building immunity to seasonal allergies and illnesses.
***Find a friend to exercise with to keep each of you equally motivated. Or, hire a personal trainer!
Resolutions are made. Determination will not waiver. Made it to the gym 1...2...3 times this week. YES! Feeling great, very motivated. Uh-oh, baby's sick. The boss just handed over another project. Spouse has to go out of town for a week. Too tired to get to the gym. Pick up fast food on the way home. Feel lousy. No energy. What happened?
Life: that's what happened.
How do busy people stick to their plans to improve quality of life? Consumer Reports says that they've polled 3,000 subscribers to find out what they did to stick to their goals. Many of the respondents say they:
- Use online food trackers* to track what they eat
- Drink more water
- Increase intake of fruits and vegetables**
- Cut sugar
- Positive thinking
- Exercising***
- Only 30% used established weight loss programs. Most established his/her own plan for healthier living.
*www.livestrong.com/myplate, www.sparkpeople.com, www.healthehuman.com, www.weightwatchers.com, www.myfitnesspal.com (Many of these sites offer iPhone and Android apps for SmartPhone accessibility.)
**Seasonal and local fruits and vegetables are best for the planet, your pocketbook, and for building immunity to seasonal allergies and illnesses.
***Find a friend to exercise with to keep each of you equally motivated. Or, hire a personal trainer!
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