Ephiphany

Sometimes one unplanned workout makes the best leaping off point.

I realized yesterday that I was doing the interval runs because I felt that was the next logical step in fitness…but then I realized why it was not working: I don’t have a goal to run a 5K, half or other races. Why was I putting myself into such a funk about running (and not really wanting to) when there are so many other options?

I felt I really needed to do something–anything= to keep myself from becoming inactive…so the treadmill. Ironically, I really enjoyed the “mountain walk” program on the treadmill yesterday because it so resembled my hikes. I LOVE being outside and being in the woods! Granted I am not a hard core hiker but it really is my favorite form of exercise.

So, the point? With so many options for being active, choosing what I love to do makes so much more sense than making myself do what I don’t enjoy and in all likelihood will not continue with.  I’m going to plan on the hiking prep and railtrail walking. If I happen to break into a run (just because it feels right) now and then, so much the better.

Kicking the “old me” down the stairs….

I met the old me in the kitchen today–she was busy cleaning and doing laundry and whatever she could to avoid -err, delay–actually exercising. “I’ll exercise in the afternoon” was the rationale. To tell you the truth, she really annoyed me!! So I kicked her down the stairs to the basement…where the treadmill is. The really weird thing–she liked it down there. I cranked the music up since no one was home to object–heavy on percussion and she just zoned out and it was over before she realized!

Alright, so seriously–despite my good intentions it was just a bit of a mental challenge this morning but I was really glad I was strong enough mentally to see it through and do the right thing–the Smart Choice! I chose a Podrunner called “Restless” at 139 bpm which for me works out to be a 4.0 mph pace. Brief warm up with intro at 3.5 mph/ 2% incline and then got right onto the 4.0 pace, with and without incline. I set the time for 40 minutes but I really did zone out to the beat and movement and honestly lost blocks of time since I was so “in sync” with my body today.

I followed with the abwork, changing it up just a bit. I have to admit it–they were tough today! I felt every crunch-especially #10-25!

So the stats:

Podrunner “Restless” 139 bpm

Treadmill time :40 minutes

Pace 3.5 (warmup ) then 4.0 mph

Incline 0-2%, alternating

Distance 2.653 miles

Caloric burn: 307 (per treadmill)

Ab/core work:

Crunches with ball–1 set 25 reps

Reverse curl with ball–1 set 25 rep

“rope climb”-1 set 25 reps

Standing side bends with weight (10# dumbells)-1 set 25 reps each side

I have to say I can’t wait until Saturday!! I may just walk again in the morning I feel so motivated–going to blow the 100 minutes out of the park!

I won’t be home on Saturday so I am packing my gear including my Forerunner305 which is now fully charged and my ipod nano (the old kind!) so I can stay on top of stats….looking forward to beach walking and around the gorgeous riverfront properties…

See you tomorrow for updates and motivation! ~Janice

 

Countdown to 48

It occurred to me the other day–I have about 5 weeks until I turn 48. Not so old really, but I am using it a motivational goal–to consistently eat better and exercise to enter that year as my healthiest yet.

So starting tomorrow I will be posting daily thoughts and actions on the blog as a “Countdown to 48″….join me by sharing your thoughts on the blog—keep me motivated/ hold me accountable to do this awesome thing: give myself the Gift of Health!

 

I actually started yesterday so I will count it toward my goals……

This week:

Tuesday/ Thursday / Saturday–minimum 30 mintes fast pace walking plus minimum 100 ab repetitions ( combination of 4 @25 rep each)…this should work out to about 100 minutes of exercise this week.

Tuesday–DONE!

I took a pre-work nap and then got up and hit the treadmill:

30 minutes of active time  with a warm up at 3.5 mph/1% incline and then worked at 3.8-4.0 mph/ 0-1% incline.

1.94 miles / 216 caloric burn per machine

Podrunner “Easy Does it” at 139 bpm

 

Abs–with Bender Ball:

crunches with ball under / at base of spine–1 set 25 reps

reverse curls -squeeze ball between knees with ankles crossed–1 set 25 reps

“rope climbs” (Does anyone know the real name?)–lay on back, legs up/feet flat and reach up to outer edge of feet with opposite arm while squeezing ball between feet–1 set 25 reps

obliques–ball under side of ab and do oblique crunches–1 set 25 reps

 

I have to confess–my outer glutes are sore today!!  I also walked a lot at work last night and use  Reebok Easytones as a RN to keep my feet comfortable–double workout!

 

So–motivation and accountability are welcome. Feel free to offer advice, suggestions and thoughts!! I’ll try to get some pictures done so you can see the progress and results!! ~Janice

I exercised …but I didn’t like it

There are just times you know you are not going to have a great work out but you talk yourself into it anyways…..yesterday was one of those days!

My daughter and her boyfriend wanted to go tot he gym after school and I said I would take them, even though I didn’t feel like going. Well it makes no sense to go to the gym and not do anything, right? SO I got dressed and hopped on the treadmill–the kicker? I left my ipod at home on the charger but I had the headphones …into the TV it was (I watched House). Not even 5 minutes into the walk my foot started to kill me–I have this issue with my ‘big toe joint’ on my left foot (it isn’t gout, or a fracture or anything we/I can figure out) and I toughed it out for 22 minutes and decided it was enough. I switched over to the recumbent bike for another 15 minutes (my daughter was done).

Am I glad I went? Yes. Would I do it again that way–I am really not sure. I do believe in pushing your body a bit but to exercise in pain? Yea I don’t think so– on those days I think I would stick to the bike and weights.

Thoughts? Do you exercise in pain or push yourself when you mentally are not in the mood for exercise?

What are your ‘talk yourself into it’  conversations like?

Trainer session and Express

Ok–so I am a little bit behind on posting since this actually happened on Friday (9/7/12) but…hey Life happens.

So I got there just a bit early for my trainer appointment so I hopped on a treadmill for 15 minutes to warm up and managed 1 mile/100 calories by walking at 4.1 mph after I warmed up at 3.6 for a minute or so.

Today was my “DYO” appointment. It stands for Design Your Own (workout) which is kinda a misnomer. While you do meet with the trainer to fine tune it based on your needs / condition, desired results and experience it was already a pre-planned action plan (ie on a laminated card you copied to your own).  I did like that the trainer asked in depth questions about what I really had time for and we worked out a plan to fit my time schedule: one upper body, one lower body and one “Express” if I came a third time to the gym (in a week). Warm up for 5-7 minutes before weights and then for 30-45 minutes after to deplete muscle reserves and burn  fat stores.  Although we did not go over what weight to start with we did set a plan for a little less weight and more reps to tone rather than ‘build’ muscle. Sounds good to me!

He also showed us 2 different kinds of elliptical machines-a traditional one and one that turns into a stair climber when you adjust the settings.

After the session I was on my own and opted to do the Planet Fitness 30 minutes express.  This time I had already written down the circuit and kept track to see where I was starting at and to track results.

Station 1-Leg press–1 set 25 reps @85 lbs (just a little too light)

Station3-Leg extension-1 set 20 reps–@ 50 lbs–>40 lbs (need to build right knee up)

Station5-Verticle Chest press-1 set 20 reps @ 20 lbs

Station7-Seated Row-1 set 25 reps @40lbs (next time @50)

Station9-Lateral Pull down-1 set 20 reps @ 50lbs (next time@ 60)

Station11-Shoulder Press–1 set10 reps at 40 (started off time and babying my left shoulder)

Station13-Bicep Curl (preacher curl) 1 set 12 reps @30 lbs

Station15-Tricep extension-1 set 20 reps @30 lbs

Station17-Ab curl-1 set 20 reps @60 lbs (next time @80)

Station19-Back extension-1 set 20 reps @80 lbs (next time @90)

In between stations I did the cardio portion with the ‘step’ and tried to varying how I stepped up and down (kinda boring). I finished today’s visit with another visit to the treadmill and did another 20 minutes at 4.2 mph for 1.5 miles and about 150 calories!

 

9/4/12 Cardio: Treadmill

Cardio today:

Treadmill–at the gym

Time: 30 minutes

Pace:  2 minute warm up at 3.5 mph then 23 minutes at 4.0 then 5 minutes at 4.2 mph

Incline: 1% continual

Podrunner: 139 BPM

Distance: 2.0 miles

Caloric burn: 205

Overall–I had a really good time! The Podrunner was motivating and a good pace!

I’m thinking I am ready to start doing running intervals since I am not at all winded and my HR is in the low 120 range (MY range for age is 116-138 for heart rate)

Comments? Thoughts?