Monthly Archives: March 2011

Progress

Today, I worked out twice! Yes, twice! My morning workout was with my training buddy, and we briskly walked some hilly trails at the local park. I jogged a couple of stretches, but the humidity this morning was just atrocious, and I couldn’t carry on with the jogging, because my breathing was so labored.

After studying a while at school, I decided to give it a go one more time at the indoor track on campus. Well, this was a huge difference! I can almost jog the entire track without stopping! I did some seriously long intervals where it was mostly jogging, and little recovery walks. I even threw in some hard sprints for good measure since I was feeling so good.

Progress is nice…


Registered!

I just signed up for my first race!!! A 5K, and it is in two weeks! I’m excited & nervous! Gotta pick up the workouts for reals!


Monday among the graves

My training partner is back in town, YAY! ūüôā So, she met me at the cemetery, and we mostly walked. My calves decided that they were not fully recovered from Saturday’s extended workout, so I could not give it 100% this morning. Although, we did sprint up a few hills. All in all, I believe we walked around 4 miles. I say “believed”, because I have to go by feel (and compare to a measured trail in another town) until I get a pedometer.

My calves are angry with me now, but when I woke up this morning they were not sore at all. Goes to show me! lol

I plan on doing trails tomorrow, so hopefully they feel up to it.


Today’s Workout

I must say that today the weather was absolutely PERFECT for an outdoor workout! I really enjoyed myself today. ūüôā ¬†I did not used to be much of an outdoors person, but since I have started working out I am finding that I really love it outside! ¬†It makes working out a lot more interesting than simply staring at gym walls…if you get bored easily working out, or have a hard time getting motivated…go outside! I have been working out in a large cemetery, it’s free, beautiful, quiet, and interesting. ¬†There are lots of hills, and it stays nicely¬†manicured. ¬†I call it my playground now. ūüôā

 

  • Jogging:
    • 60 minutes (+150 pts)
    • 10 minutes (+25 pts)
    • intervals on wicked hills: the second set was backwards jogging
  • Running:
    • 10 minutes (+30 pts)
    • intervals on wicked hills
  • Push-Up:
    • 25 (+12 pts)
    • Incline
  • Walking:
    • 25 minutes (+27 pts)
  • Plank:
    • 25 seconds (+8 pts)
    • 15 seconds (+5 pts)

I have found that when I have a light breakfast of raw walnuts (about a fourth to half a cup), I tend to have more energy than when I eat a few eggs prior to working out.  So, I had walnuts early this morning, and had my eggs when I got home for lunch.


Well…

I’m taking the day off from exercise, although I had planned on working out this morning. ¬†My mom’s dog ended up staying over (dog sleepovers are strange I suppose), and I’m not used to having a dog in the bed. ¬†Well, everytime she moved or squirmed throughout the night I woke up. ¬†Needless to say, I did not get enough rest last night. ¬†I’m not running on a full tank today.

So, I’m going to work out in the morning…that will give me four days this week, which is pretty good. ¬†I will shoot for five days next week.

I have been getting some homework done, so it isn’t a wasted day.

I did make myself a delicious paleo friendly omelet this morning!

Ingredients:

  • 2 organic eggs
  • 1 TBSP Thai Kitchen Coconut milk
  • 2 pieces of sundried tomatoes
  • cilantro
  • garlic powder
  • onion powder
  • fresh salsa
  • coconut oil to cook in

Whip everything together in a bowl, except the fresh salsa. Fry in coconut oil. Place in bowl, and spoon salsa on top. Nom!

Oh! I almost forgot to mention a fitness milestone I hit yesterday! How could I have forgotten!? ¬†During my workouts I have previously had to slow down periodically in order to keep my heart rate in check. ¬†It would speed up to 180+ BPM very quickly! ¬†Well, yesterday while on the elliptical machine (which has a HR monitor), I noticed that I was having a hard time keeping my HR in the weight loss category, and I had a difficult time even reaching the cardio zone! ¬†I was elated! I am capable of becoming more¬†cardiovascularly¬†fit afterall! ūüôā


Today’s Workout

Total Time: 1.5 hr (copied from Fitocracy account)

  • Dumbbell Bicep Curl:
    • 25 lbs x 8 (+9 pts)
    • 20 lbs x 8 (+7 pts)
    • 15 lbs x 8 (+5 pts)
    • Part of vertical lifts (not listed)
  • Dumbbell Shoulder Press:
    • 25 lbs x 8 (+13 pts)
    • 20 lbs x 8 (+10 pts)
    • 15 lbs x 8 (+7 pts)
    • Part of vertical lifts (not listed)
  • Side Lateral Raise:
    • 15 lbs x 5 (+5 pts)
    • 10 lbs x 6 (+5 pts)
  • Front Dumbbell Raise:
    • 15 lbs x 8 (+5 pts)
    • 10 lbs x 8 (+5 pts)
  • Leg Press:
    • 160 lbs x 8 (+24 pts)
    • 160 lbs x 8 (+24 pts)
  • Jogging:
    • 10 minutes (+25 pts)
    • indoor track
  • Walking:
    • 5 minutes (+5 pts)
    • part of intervals when jogging
  • Light Walking (secondary e.g. commute, on the job, etc):
    • 30 minutes (+6 pts)
    • all over campus, all day
  • Elliptical Trainer:
    • 26 minutes (+58 pts)
    • on cross-training mode
  • Body Weight Squat:
    • 10 (+6 pts)
    • Asimov style
  • Push-Up:
    • 3 (+5 pts)
    • Did last before stretching, so my upper body was worn out from the hour & half workout. Didn’t make it far…just three.

 


A Nasty Side Effect

One thing that I have learned is that once you have been eating clean Paleo a while your stomach tends to get sensitive to “outside” foods. ¬†For example, I have eaten out twice (besides this little health food place I frequent that is safe), and both times I left with stomach cramps from seemingly safe foods. ¬†I believe what is happening is that they are cooking the foods in vegetable oil (or worse peanut oil). ¬†However, I have ordered my meats “grilled” both times, and yet I leave miserable. ¬†My only solution is to stop eating anywhere besides my nice little health food cafe where they cater to my dietary needs. ¬†Otherwise, I cook for myself…in coconut oil…like nature intended.

Ugh…suffering today from the second time of the above mentioned. ūüė¶ ¬†All I can do is drink a lot of water, and hope it eases soon.


Latest workouts

I keep track of them on fitocracy.com (it gives you points -like a game-so, ignore that), so I’m going to copy/paste:

March 9, 2011

  • Plank:
    • 25 seconds (+3 pts)
    • 25 seconds (+3 pts)
    • 15 seconds (+2 pts)
    • 15 seconds (+2 pts)
    • 10 seconds (+2 pts)
    • 10 seconds (+2 pts)
    • 12 seconds (+2 pts)
    • 11 seconds (+2 pts)
    • Surprisenly difficult exercise-first attempt at these
  • Push-Up:
    • 4 (+5 pts)
    • Hindu push-ups (which were extremely difficult-first time attempting)

March 8, 2011

  • Jogging:
    • 8 minutes (+20 pts)
    • My calves are SO sore from my workout yesterday, and I didn’t eat anything before going this morning. So, my energy level was poo.
  • Walking:
    • 25 minutes (+27 pts)
    • Trying hard to get the soreness out!
  • Running:
    • 2 minutes (+6 pts)
    • Brief interval sprints up a steep grassy knoll. lol Nah, a steep hill. LOL I did 5.
  • Burpee:
    • 5 (+5 pts)
    • First attempt at these. I haven’t found my rhythm with them yet…they seem awkward right now.

March 7, 2011

  • Jogging:
    • 35 minutes (+87 pts)
    • hills, pavement
  • Running:
    • 5 minutes (+15 pts)
    • sprinting up a steep hill x4

March 5, 2011

Jogging:

  • 35 minutes (+87 pts)
  • jogged paved roads in a hilly cemetery.

March 3, 2011

  • Jogging:
    • 8 minutes (+20 pts)
    • intervals
  • Walking:
    • 15 minutes (+16 pts)
    • intervals & jogging
  • Rowing Machine:
    • 10 minutes (+20 pts)
  • Stationary Bike:
    • 20 minutes (+45 pts)
  • Dumbbell Bicep Curl:
    • 15 lbs x 8 (+5 pts)
    • 20 lbs x 8 (+7 pts)
    • 25 lbs x 8 (+9 pts)
  • Dumbbell Shoulder Press:
    • 15 lbs x 8 (+7 pts)
    • 20 lbs x 8 (+10 pts)
    • 25 lbs x 8 (+13 pts)
  • Barbell Deadlift:
    • 40 lbs x 6 (+14 pts)
    • 40 lbs x 6 (+14 pts)
    • 50 lbs x 6 (+18 pts)
    • 50 lbs x 6 (+18 pts)
    • 50 lbs x 6 (+18 pts)
  • Flat Bench Cable Flyes:
    • 35 lbs x 5 (+5 pts)
    • This was actually a fly machine (upright).
  • Running:
    • 5 minutes (+15 pts)
  • Dumbbell Shrug:
    • 35 lbs x 6 (+8 pts)
    • 35ea. dumbell. 70 total pounds. I did these last, and my traps and shoulders were too tired from everything else I did to do more than one set.

March 2, 2011

Walking:

  • 40 minutes (+44 pts)
  • trails

March 1, 2011

  • Walking:
    • 60 minutes (+66 pts)
    • outdoor trails
  • Dumbbell Shoulder Press:
    • 15 lbs x 8 (+7 pts)
    • 20 lbs x 8 (+10 pts)
    • 25 lbs x 8 (+13 pts)
  • Cable Lying Triceps Extension:
    • 15 lbs x 12 (+5 pts)
    • it was actually a machine
  • Dumbbell Bicep Curl:
    • 15 lbs x 8 (+5 pts)
    • 20 lbs x 8 (+7 pts)
    • 25 lbs x 8 (+9 pts)

February 28, 2011

  • Dumbbell Bicep Curl:
    • 15 lbs x 15 (+6 pts)
    • 15 lbs x 15 (+6 pts)
    • 15 lbs x 15 (+6 pts)
  • Side Lateral Raise:
    • 10 lbs x 12 (+5 pts)
    • 10 lbs x 12 (+5 pts)
    • 10 lbs x 12 (+5 pts)
  • Smith Machine Incline Bench Press:
    • 75 lbs x 6 (+21 pts)
    • 80 lbs x 5 (+21 pts)
  • Leg Extensions:
    • 100 lbs x 6 (+12 pts)
    • 85 lbs x 5 (+9 pts)
    • 75 lbs x 3 (+8 pts)
  • Flat Bench Cable Flyes:
    • 35 lbs x 15 (+5 pts)
    • 35 lbs x 15 (+5 pts)
    • 45 lbs x 8 (+5 pts)
  • Leg Press:
    • 160 lbs x 8 (+24 pts)
    • 160 lbs x 8 (+24 pts)
  • Barbell Shrug:
    • 70 lbs x 6 (+12 pts)
    • 70 lbs x 6 (+12 pts)
    • 70 lbs x 6 (+12 pts)
    • 35lb dumbell each hand
  • Lat Pulldown:
    • 75 lbs x 8 (+14 pts)
    • 75 lbs x 8 (+14 pts)
    • 85 lbs x 6 (+15 pts)

February 27, 2011

  • Walking:
    • 60 minutes (+66 pts)
    • trails
  • Jogging:
    • 20 minutes (+50 pts)
    • brisk walk/jog intervals

 


A New Day!

I was severely addicted to carbs…when I saw the picture of myself at christmas (my mom took it, and then showed me immediately)…I gasped! It is so easy to detach yourself from the way you look day to day…but a picture DOES NOT LIE! lol ¬†So, I knew I had to do something. I gathered myself over the next few days (there was a lot of me…so it took a while, lol)…then about Dec. 28 I changed my diet cold turkey!

Then, for the next two weeks I felt horrible! I felt like I had the flu, and I was in a very bad mood. Once that passed my energy spiked, and I began to feel better than ever! It has been uphill ever since.  I slowly added exercise into the mix, and have gradually increased it.  I now wake up looking forward to my workout that day, and when I take rest days I actually enjoy them, because I know that I have earned them!

My latest comparison picture:

two months

Oh, and I’m by no means slowing down either…this is only confirmation that I should keep pressing on, and get to my ideal weight!