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Archive for the ‘Fitness’ Category

Alright, I haven’t gotten on here in awhile, but a big part of that was a great trip that I took to Columbus Ohio last weekend! It was a Leadership Conference that I had been looking forward to for WEEKS and am SO glad that I attended! Put on by the LIFE organization, this was a chance to learn new ways to approach your life and how to actively pursue the life that you want. One great new revelation was the release of the Mental Fitness Challenge, something that I can’t wait to pursue and update everyone here on!

Another speaker, Mark MacDonald, author of Body Confidence, gave a great talk about something that really hit home. You see I’ve been working out, and yet I seem to have hit a plateau. There’s this ‘pudge’ at my stomach area that no matter how much I count calories and workout, I can’t seem to get rid of… Well he’s what I learned.

Counting calories actually will not cause you to get into your best shape! You see, Mark taught us that the trick is to stabalize your blood sugar, and that in turn will trigger fat release and burning, where as a spiked blood sugar, or one that is too low, trigger the body to retain fat. He explained that the way to do this is to have 5-6 meals a day that are a balance of sugars, fats and proteins.

The example that he gave us was a morning snack. Most people when eating ‘healthy’ would opt for something simple, like an apple. Well that apple on its own will spike your blood sugar, therefore causing your body to retain fat as opposed to shedding it. If you partner that apple with cottage cheese and some almonds, you’ve included a balance of the different groups and therefore that will help you to lose weight.

I will admit, I haven’t yet read his book. They didn’t have any copies available on site, and although I have ordered it now, it does take time to arrive… so my knowledge of what he is teaching is based solely on a talk he gave for about an hour. That being said, I will be doing my grocery shopping tonight with a different plan in mind! Time to put this is motion and see if its the key to breaking through this wall and finally reaching the size I want before the big day!!!!

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My fiance and I have been talking a lot about the importance of getting in shape (or back in shape in my case). He’s never been too big into fitness, and I unfortunately had to take it easy for a year and a half due to medical reasons. I had been going occasionally to the gym still and recently got him to agree to come out with me.

Now… I want to get into running! I was a big martial artist before, loved biking and adored the weight machines, but never did get into running much. I came across the Couch to 5K program which intrigued me, but for some reason it just wasn’t enough… Today I found the Couch to 10K program on Spark People! Starting next week we’ll be putting it into play!

Now my fiance will be starting from Week 1, but I had already started Couch to 5K and will be starting this at Week 5. I can’t wait until we can actually plan to run our first 10K race together!!! One thing I do know that I need to get is a new pair of running shoes… the ones I have right now aren’t going to be good enough for much longer…

Here’s the program! Happy Running!

Couch to 10K

Always walk 5 minutes slow and easy to warm up before each session and again to cool down after each session (this is included in the session times):

Week 1:
Session 1 (34 min) – Run 1 minute. Walk 2 minutes. Do this 8 times.
Session 2 (28 min) – Run 1 minute. Walk 2 minutes. Do this 6 times.
Session 3 (31 min) – Run 1 minute. Walk 2 minutes. Do this 7 times.

Week 2:
Session 1 (38 min) – Run 2 minutes. Walk 2 minutes. Do this 7 times.
Session 2 (31 min) – Run 1 minute. Walk 2 minutes. Do this 7 times.
Session 3 (34 min) – Run 2 minutes. Walk 2 minutes. Do this 6 times.

Week 3:
Session 1 (45 min) – Run 3 minutes. Walk 2 minutes. Do this 7 times.
Session 2 (34 min) – Run 2 minutes. Walk 2 minutes. Do this 6 times.
Session 3 (40 min) – Run 3 minutes. Walk 2 minutes. Do this 6 times.

Week 4 – EASY RECOVERY WEEK:
Session 1 (40 min) – Run 3 minutes. Walk 2 minutes. Do this 6 times.
Session 2 (30 min) – Run 2 minutes. Walk 2 minutes. Do this 5 times.
Session 3 (40 min) – Run 2 minutes. Walk 3 minutes. Do this 6 times.

Week 5:
Session 1 (46 min) – Run 3 minutes. Walk 1 minute. Do this 9 times.
Session 2 (34 min) – Run 2 minutes. Walk 1 minute. Do this 8 times.
Session 3 (42 min) – Run 3 minutes. Walk 1 minute. Do this 8 times.

Week 6:
Session 1 (52 min) – Run 5 minutes. Walk 1 minute. Do this 7 times.
Session 2 (38 min) – Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 (50 min) – Run 3 minutes. Walk 1 minute. Do this 10 times.

Week 7:
Session 1 (54 min) – Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 (40 min) – Run 4 minutes. Walk 1 minute. Do this 6 times.
Session 3 (52 min) – Run 5 minutes. Walk 1 minute. Do this 7 times.

Week 8 – EASY RECOVERY WEEK:
Session 1 (54 min) – Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 (38 min) – Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 (46 min) – Run 5 minutes. Walk 1 minute. Do this 6 times.

Week 9:
Session 1 (68 min) – Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes.
Session 2 (46 min) – Run 5 minutes. Walk 1 minute. Do this 6 times.
Session 3 (54 min) – Run 10 minutes. Walk 1 minute. Do this 4 times.

Week 10:
Session 1 (72 min) – Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.
Session 2 (54 min) – Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 (57 min) – Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.

Week 11:
Session 1 (71 min) – Run 40 minutes. Walk 1 minute. Run 20 minutes.
Session 2 (54 min) – Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 (57 min) – Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 12 – EASY VOLUME WEEK:
Session 1 (60 min) – Run 50 minutes.
Session 2 (43 min) – Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 (52 min) – Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 13:
Session 1 (50 min) – Run 40 minutes.
Session 2 (43 min) – Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 Event Day 10K: have fun, and take care not to start out too quickly.

 

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Workout Funk

So I have hit the inevitable… after hitting the gym and monitoring my workouts, I have hit the ‘Workout Funk’. I am bored, I’m plateauing and its time to change things up. I know that I need to lose a couple more inches off my waist to hit the goal, so I have to keep myself motivated! I find myself sitting here at work today thinking of all the fun things that DON’T involve working out. I am one of those people that sometimes has a hard time getting started but LOVE it when I am there working out… I know, I’m weird like that!

The question is, what is it going to take to keep my butt in gear.

1) The gorgeous weather is PERFECT for taking my pup for a run. She’s a German Shepherd/Weimaraner and is solid muscle! I mean really, can you say no to that face when she is asking to go out?

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2) Fitting into my dress!!!! I have both a ceremony and a reception dress to take into consideration, and I would like to not only fit into, but look great in both! I am not posting pictures of the ceremony dress, because I don’t want my fiance to stumble across them, but he’s seen the reception dress so its fair game! I ordered this dress, but in white with a red sash…

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3) TOUGH MUDDER!!!!  It started as me looking to see if there was a team I could join. I mentioned it to a friend who took the idea and ran with it… result being now apparently I am captain of a team running it in 2013. Which is AWESOME, don’t get me wrong! I TOTALLY wanna do it!!! BUT it means that I should probably consider getting into shape…. lol

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Ok, so that’s 3 good reasons to get at it…. Now to just get started!

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