rise of the mid-section

I'm finally feeling like life is calming down and I can regain control and so begins a new blog post.  Sorry it's been a while since my last update, life has been blah for me when it comes to wanting to blog.  so much has happened, good and better then planned and then there's the rise (increase) of my mid-section.

I stopped exercising in mid-September when I hit a brick wall and since have gained 5lbs and 6" on my waist causing some infrequent pains in my lower back.  This past weekend I put together a new notebook to record my workouts and read through pg. 90, which gets me to stage (week) 5 of the plan.  My trips to the gym have been pretty infrequent, but I have been going.  It's really just a blow to my pride going back in this type of shape.  Tacking on 5 extra pounds has really made a huge difference to how I feel and  my body shape.  I was in such great shape a few months ago and I wanted to go back to the gym feeling my sexiest and instead I'm coming back a few pounds heavier and a low self-esteem.  Though with RYBO I plan on gaining back control of my body weight and self esteem.

Last week I picked up a copy of Run Your Butt Off by Runner's World.  I kept getting the emails and after I bit it peeked my interest.  I knew that I needed to do something and my energy levels have dropped making it difficult for me to begin the Sexy is Strong Challenge again. 

Abs Today:

Weight: 159

It's now day 4 and I'm doing pretty good.  The book recommends scoring yourself each day on how well you do in eating healthy.  1 being a bad day and 5 being whatever your idle of eating healthy is.  I'm going to be posting my daily eats and workout scores like I did with Sexy is Strong Challenge on facebook and my blogging goal is at least once a week to keep myself accountable . I've also be posted embarrassing photos of my my abs (shown above) to show how much I've let my abs go and below Ive posted what they looked like back in August to help motive me to loose the extra inches.  

Goals to be accomplished by December 31 (5 weeks):
* run for 30 minutes without a rest period
* lose 4" in my abs
* eliminate lower back pain
* look and feel like I did in August (photo below)

Abs on 08/12/11:

Weight: 154


Yesterday's Eats: go
Yesterday's Workout go

Crunch Up

workout
Week 1 Friday

I almost allowed myself to sleep in to the point of missing my workout, but I kept thinking about the donut and nachos I ate yesterday and knew that if I didn't do my workout this morning I would be very unhappy with myself.  I'm learning that it's okay to eat these types of foods every so often, but I have to work for them.  If I"m going to eat them then I need to workout, NO EXCUSES.  It was 6:50 when I got up and immediately turned on my laptop while I changed into some basic workout wear.  I needed to review the video again before starting since Zuzana didn't  post pictures for this routine. 

I'm still pretty new to these exercises and not as strong so I  needed a few modification.  I really liked this routine and loved how fun and challenging it was.  The Knee Tuck, Leg Lift, Kick Up on One Leg was a really sweet move, but I need to work on the Knee Tuck part.  The Super Low Hop Squats were super fun and I think my favorite so far.  This move really helps to wake you up, keep you focused and even manages to put a smile on your face.  The Cross Over Crunch Up was pretty sweet, because it 's one that requires slower contraction of the muscles so you can really focus on using your abs for the crunch up.

Modifications:
* 3 sets instead of 5
* Completed in 15 minutes
* Tummy Tuck for Grab the Knee Plank 
* skipped 10 minute Yoga due to not enough time

Tummy Tuck     

Strong is Sexy Fitness Challenge  
* Tone, Trim & Tight a bodyrock time challenge
* 10 min Weight Loss Yoga Video

view daily workout

daily affirmation
I effortlessly achieve my goals

Proverbs 7: 2
Keep my commands and live,
and my law as the apple of your eye.

Proverbs 7:25
Do not let your heart turn aside her (sin) ways,
Do not stray into her paths;

daily review:
* read Scale Down rest 7 + part ch. 8 pg 87-114 (42 minutes)
* Tomorrow's Workout: Yoga Class or 20-minute Yoga download
* in bed by 10pm and lights out by 10:30pm
* repeated the daily affirmations throughout the day
* noted my workouts and meals in my journal
* eats were totally on.

post workout photo

eats:
View Daily Eats

healthy, vibrant and beautiful

workout
Week 1 Thursday
Strong is Sexy Fitness Challenge  
REST DAY. Easy Walk or Yoga
Get outside, breathe some fresh air, play with friends and family, and enjoy your down time.  Meditation would be a great choice today.

I went thought some of exercises DVDs to pick out a Yoga workout for today.  The only one I had was a Gaiam Yoga Dance Fusion.  I wasn't sure what to expect, but thought it would be a good choice.  Though after completing a 30-minute workout wasn't to impressed with the DVD.  It's  not one I would do again.  I think this workout would have been better in a studio where I could better see the instructor or if I had a projection screen using the wall.  She wasn't very good at giving instruction on when to move to the next position.

* completed a 30-minute Yoga workout.
* bowled 3 games after work between 9:30-midnight.

daily affirmation
I am radiantly alive. I am strong, healthy, vibrant and beautiful

daily review:
* read Scale Down part of ch. 7 pg 79-86 (22 minutes)
* Tomorrow's Workout: Tone, Trim & Tight + 10 minute weight loss Yoga video 
* in bed by 12:15am and lights out by 12:30am
* repeated the daily affirmations throughout the day
* noted my workouts and meals in my journal
* eats were mostly on.  Splurged and ate a powdered cream filled donut
   and split a plate of supreme nachos with 2 friends

eats:
View Daily Eats

weekend adventure

It seems like it was only a few hours ago that I rolled out of bed, but it’s almost 8:30 in the evening,  How did a day that started out so slow end so fast?

My alarm went off at 7:30 this morning, but I refused to get up and hit the alarm several times before finally rolling out of bed shortly after 8.  Once I had my morning coffee I was awake enough to begin my laundry.  It made things easier since all my laundry fit into one load.  After breakfast, English muffin with plain Greek yogurt, honey and sliced strawberries, I hung a few things on the cloths line and put the rest in the dryer. 

The plan was to be at my friend Andrew's by 9:15, which gave me enough time to stop by city island to make sure no one was waiting there to carpool for the hike, but it ended up being the time I left the house causing a bit of delay to the schedule.  I arrived at 10:35 and was greeted by one of his roommates who said neither Andrew nor Dave were there.  I called Andrew to find out where he was at, especially since I talked to them just two days ago and said I would be here at 10:30 to pick him and Dave up.  He vaguely remembered me saying that a few minutes later and apologized for not calling to tell me they had decided to go kayaking.  He did say they were thinking about going hiking tomorrow and if I as up for it I could join them.  It hurt knowing that he forgot and also because it meant he wasn't looking forward to hanging out with me as I was with him.   He's one of my only healthy lifestyle guys who actually enjoys doing things outside with me and it's been a month if not longer since our schedules have worked out for some hang time.

I decided even though I was going to be late to make a pit stop at city island.  I didn't want anyone there waiting and I was relieved to see non one so I followed the sign to hw22, but it felt like I was being led int the wrong direction, which then only frustrated me.  I finally arrived to the hiking location apologizing because I was 30 minutes late.   At least the girls were there and we ended up having a really great time.  Jen is a new member of my Fit Foodies Group and and Janean has been a regular since we started in May.  It’s nice to finally have some of the new members come to the events and seeing how the group is starting to bloom.  Jen was really cool and I’m glad I had an opportunity to get to know her today.  It was a very fun and challenging hike and we ended  up missing a few blue marker and found our way onto the white, and pink trails.  The bugs were out in high numbers today and it felt like they all had their eyes on us.   I even had a big spider land on my hand; yes I jumped and screamed like a girl trying to fling it off.  I'm sure it was a funny scene. 

We had several conversations of topic we discussed during our hiking adventure from Yoga, work and the group.  Jen talked about some ideas for group events and it made me smile to hear the same ideas that drew me to start the group.

After the hike I headed home and began packing for my house sitting adventure.  A friend is heading out of town for a few days and I’m watching her dog for her.  If you don’t count her eating my bagel out of my grocery bag the dog has been very well behaved.  I’ve already started settling in and even cooked tonight surprise-surprise, especially since I just haven’t been in the cooking mood.   I made 3 batches of Oatterific Banana Scramble,which I’ll have for breakfast on an English muffin with plain Greek yogurt and strawberries.  Yes, I actually put together a meal plan for the week and I’m pretty excited about it.  Hopefully, some time tomorrow I’ll make the Tenley Salad.

It’s now closer to 10 and I made sure to take the dog out one more time and came back to finish the post and now my eyes are telling me it’s time for bed.

What type of adventure did you guys have this weekend?  Did you try any fun or delicious recipes?

upcoming fit foodies events:

1) Panera Bread gathering.  I’ll be offering 3 dates, most likely the week of August 8th.  A Monday, Wednesday and Sunday to see what date is better for everyone so we can get together and discuss ideas and give suggestions for events and to see what people feel about the option below.

2) We are hoping to have an ongoing meet-up either weekly, bi-weekly or monthly depending on the availability and want for those who are interested.  The purpose as Jen put it would be like a Weight Watchers meeting without the public weighing.  A place where we can encourage each other on staying fit and healthy.  Hopefully, others will like the idea and we can host it at a different person's house each meet-up.  We would also bring ingredients for a meal that we will prepare and share that night.  I suggested using Toneitups.com Tenley Salad which also has a side of Asparagus.  There are enough equally priced items in the recipe that everyone could bring them and not be overwhelmed with the cost of the meal and its home cooked and qualifies as a love me recipe.

planned weekly eats
breakfast: Oatterific Banana Scramble w english muffin

snacks: chobani plain yogurt w granola + blueberries
lunch:  Tenley Salad w asparagus
snack: pita chips and mango salsa
dinner: can't remember, will add later

strong and sexy challenge
I also came across a 4-week workout challenge called Strong and Sexy by Casey Lorraine.  I'm going to look more into to it and maybe join for a week or two just for something new.  She has a mantra for you to say everyday of each week during the challenge and assigns a bodyrock workout or a rest day (or other workout) for you to complete for the day. 

fit n' the summer (m1-d3)

Tuesday: week 1 day 3.    I was very close to giving in to sleep this morning, but after a pep talk I finally managed to pull myself out from under the covers and headed to the kitchen to make my pre-run breakfast.  This pre-run breakfast is where I have the hardest time.  I know what breakfast my body loves for a pre-strength routine meal, but I haven't hit that happy tummy point where I eat just enough to fuel my morning run.  The problem is finding a fast digesting food that will also give me the energy I need without feeling overstuffed.   What's your preferred pre-run morning meals?

I headed over to my old HS track, because I was to lazy to drive to the gym to run 1.5 miles on the treadmill.  Plus., it seemed a little silly to drive 20 minutes to the gym for a run that was only going to take maybe 15 minutes and with the track being only a mile away that seemed the better option.  I decided to drive to save on time and to keep my shoes from getting muddy since it had rained last night and there were still puddles in our gravel driveway.  I started out good, but once I hit mile 1 I was already out of breath {well to be honest it was more like my lungs were being suffocated, as if my lungs had closed in and weren't able to take in as much oxygen}.  Though I kept pushing past my bodies first inital desire to quit and managed to finish my last 2 laps strong and under 15 minutes.  The part that made every push worth it was when I saw my average mile time at 8:55.  My best average time prior, even on a track, was closer to an 11min mile.

Sometimes I  Despite not fueling properly for my run I still managed to push out my best time EVER averaging an 8:55mi.  It was o

today's eats
breakfast: coffee + english muffin, pb, chia & sunflower seeds+1/2 orange
+ 1 medjool date for a little added energy
post-run: ww wrap, 1/4 avocado, 4tb black beans, 4 tb salsa, red leaf + grapes

lunch: cup Chobani plain yogurt, 1/4c hemp/flax granola + cherries
snack #2: orange + 1c soy milk + tb pb
dinner: tbd

fit n' the summer

the beginning.Despite only finishing my first month of the 12-week burning the fat program from bodybuilding.com I'm veering towards other avenues to keep in shape for the summer.  I know it's possible to keep in shape without spending my time working out at the gym.  It's way to nice for that.  Plus,  the sun is calling me to the outdoors.  

I think I would have kept going with the gym, but after talking to a co-worker last Thursday who has been working on the 5k training program, Advanced track by Hal Higden and a yogi I met at Om My Yoga on Saturday at their grand opening I think this is the perfect fit for the summer.   It will allow the change in routine and sun that my body is craving.  I've even gone as far as freezing my gym membership, which  starts at my next billing cycle on July 11th.    

stay fit summer plan:

- Hal Higden's 5k Training Program, novice

- Tone It Up Pyramid Workouts for body work.

- Biweekly Yoga classes at  Om My Yoga as a treat and because I really like the people and atmosphere.

the perfect fit:

If you've been reading my blog for a while you know that my goal is to run 10 miles by the end of the year.  I thought I was getting close, but like I said above most of my running has been via treadmill which is a far from running outdoors.    

day 1

The sun was out and the breeze felt good as I made my way across the City Island bridge.  I had started strong and really tried to focus on my breathing and stay at a steady pace.  It wasn't an easy run  and disheartening knowing that by mile one I was ready to stop; however, I wouldn't let myself.  I kept finding a new mark to push towards and then once I hit that mark found another one until I was truly done and when I finally finished I read 1.52 miles, which took me to Kelker.  You truly are rewarded when you push through  just a little bit further and achieve your mark no matter how small.  

Once I hit my mark I decided to post my time and restart for the walk back.  This way I would have a clear reading of my pace for each run and see how much improvement I've made.  Today my mile was at a 10 min pace, which I was ecstatic.  That's a whole minute shorter than my last 5k race.  Now I just have to keep hitting my mini goal markers until I finally reach  my ultimate goal for this year and that's run a 10 mile race at an 8min pace.

So here is what this weeks plan is:
hal higden novice training program week 1

Sunday: 1.5 mile Run
Monday: Rest
Tuesday: 1.5 mile morning Run
Wednesday: 30-60 minute evening walk
Thursday: Rest or run/walk + 5:30pm Hot Vinyasa
Friday: 1.5 mile evening Run
Saturday: Rest or run/walk

The beginning of a new challenge

It's day 2 of my 12-week transformation and I'm feeling pretty good and keeping focused. I did sway from my meal plan for Dinner last night as my roommate made dinner and it was just so yummy. Plus, it meant I didn't have to cook, but I really do need to prepare my Tempeh, but I think I will do that Wednesday night.

I've been logging my food at FitClick and finalizing my workout log.  Today I put together most of it, but I still need to add in my measurements: before + the picture and then transfer my Monday and Tuesday Workout to the notebook.  I simply used a comp book and then hand wrote some key notes from the plan for review and then printed out my daily logs and glued each day to a page in the comp book.  I tried gluing it, but the glue soaked through so tapping it was the cleaner method. 

Here are some sneak pics to show what I did and really how simple I kept it, which is a challenge for me to do.

Tomorrow is my rest day,so that's either planning a meal, cooking or doing yoga/stretching before the day ends.  I do have some light cooking I need to do with my Tempeh and I need to grill more chicken and Tilipia for the rest of the week, but other than that it will be an easy day.  I am thinking about talking an easy walk either on the Treadmill or if it's not raining during lunch and maybe spending some time in the sauna.

fit smartie

I relished in the thought of pulling the covers over my head and sleeping for another day in hopes that when I woke up the pain would be gone. It's unbearable and every time I walk the sharp pain reminds me that I need to slow down.  I'm not sure what the underlining factor is to my self injuring behavior, but I really  hope I figure it out soon, because I'm not sure how much longer my legs can take it.  

It so hard to tell myself to slow down when I feel like I can fly during my runs; however my legs just can't take all that extra beating and they remind me with every step.   I really need to sit down and work though my goals and create a plan that will help get me to my desired fitness level without continually re-stressing my muscles to the point of overkill.  I need to train right and slow down.  I have all good intentions when I begin my workout, but once I get started I just can't stop and sometimes it's for a silly reason like impressing a cute fitness boy.....like from this current injury.  I had been checking him out Sunday in the weight room and 15 minutes into my 20 minute cardio he made his way up stairs and landed on the elliptical 15 behind me.  I was supposed to only have been doing a 20 minute walk to cool down after my leg routine (machines), but I decided I would run two minute  intervals instead.  Yes, I already knew this was a bad idea, and that I needed to stick to my original plan, but I found myself hitting the time button until I added another 15 minutes.
I could just be a glutton for pain, because I knew I was going to pay for it, but I wanted to come across as something more than I was...yes I got sucked into the desire to impress.  I'm not sure if he was looking my way, but it seemed a few times that he was going to come over and say hi, but half way over he would make a quick u-turn .  It was the kind of reaction of heading out the door and realizing that you forgot your keys and needed to turn around to get them.  I probably wouldn't have thought much about it, but he did this 3 times just while I was on the seated calf machine.  He even, when I was done with my cardio upstairs, took a water break right after I was next to the water fountain prepping my towel to clean my machine.  This could all very much just be in my head, either way it doesn't change the fact that he was a cute fitness guy and I'm a cute fitness girl.  hmmmmmm.

 

I need to find a balance.  I need to be a fit smartie, who works herself just enough to keep the blood flowing, and the body happy during and after a run.  Any tips on what to do?  

I've been spending a lot of time between fitclick and bodybuilding.com reading and checking out some new exercises to incorporate into my routine and I came across their 12 week body transformation plan for women-fat lose by  Jamie Eason so starting next week I'll be posting printable workout cards for this routine and logging in my training on my bodyspace page.  I think this will be a good start and help increase my exercises library and really start to see some definition, especially if I can stick with tthe meal plan that long.   It seems pretty easy, but kind of bland, but I need to make some sacrifices if I want to see change in my physique.  I also want to start adding more supplements to my diet, like L-Caritine and Omega 3 Fatty acids,  since I currently only take Iron and a Vegetarian Multivitamin.

12 week body transformation plan for women-fat lose