Make It or Break It

It's Been a Productive 5 Months...

2010-01-10T19:10:00.000-08:00

It's been about 4.5 months since my last post. There have been so many changes. Both good and bad. But the good news is that I'm back and ready to resume my training to run in my 1st 5k in time for the start of spring. The only hard part is finding the time to workout. I am working full time now. There is not very much time in the evenings because I like spending time with my daughter. She is asleep by 9pm but that is my quiet time to just unwind before bed at 10pm. he...he..he...honestly some nights I fall asleep right next to her at 9.

Just trying to make a time line.

5:30PM - 6:45pm - Home & Dinner (Take this time to play with M)
6:50PM - 7:20PM - Work Out
7:30 - 8:30pm - Bath, Reading & Bed Time for M

he..he..he...busy, busy but a lot of fun. Here is the plan that I will be following:

Week 1

"Sit as little as possible. Give no credence to any thought that was not born outdoors while moving about freely."
--Friedrich Nietzsche

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
1	Run & Walk Run 1 min Walk 2 min Repeat 10X	Walk Walk easy 30 min	Run & Walk Run 1 min Walk 2 min Repeat 10X	Walk Walk easy 30 min	Run & Walk Run 1 min Walk 2 min Repeat 10X	Run & Walk Run 1 min Walk 2 min Repeat 10X	Rest

Training tip:
To fuel up for your workout, have a piece of fruit or an energy bar about 2 hours before you lace up your shoes. An hour later, drink 8 ounces of a sports drink. The drink will ensure that you are fully hydrated, and also that you have sufficient sodium and potassium for a healthy workout.

Week 2

"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
--William Faulkner

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
2	Run & Walk Run 2 min Walk 1 min Repeat 10X	Walk Walk easy 30 min	Run & Walk Run 3 min Walk 1 min Repeat 7X Run 2 min	Walk Walk easy 30 min	Run & Walk Run 4 min Walk 1 min Repeat 6X	Run & Walk Run 4 min Walk 1 min Repeat 6X	Rest

Training tip:
Always walk 2 to 3 minutes for a warmup before you begin your workout, and walk another 2 to 3 minutes as a cooldown afterward. Don't stretch before running. Save it for after your workout or in the evening while you're watching TV.

Week 3

"Obstacles are those frightening things that become visible when we take our eyes off our goals."
--Henry Ford

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
3	Run & Walk Run 5 min Walk 1 min Repeat 5X	Walk Walk easy 30 min	Run & Walk Run 5 min Walk 1 min Repeat 5X	Walk Walk easy 30 min	Run & Walk Run6 min Walk 1 min Repeat 4X Run 2 min	Run & Walk Run 6 min Walk 1 min Repeat 4X Run 2 min	Rest

Training tip:
Hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.

Week 4

"When you get to the end of your rope, tie a knot and hang on."
--Theodore Roosevelt

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
4	Run & Walk Run 8 min Walk 1 min Repeat 3X Run 3 min	Walk Walk easy 30 min	Run & Walk Run 9 min Walk 1 min Repeat 3X	Walk Walk easy 30 min	Run & Walk Run 10 min Walk 1 min Repeat 2X Run 8 min	Run & Walk Run 11 min Walk 1 min Repeat 2X Run 6 min	Rest

Training tip:
In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Expect to run slower in particularly hot, humid weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.

Week 5

"Sweat cleanses from the inside. It comes from places a shower will never reach."
--Dr. George Sheehan

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
5	Run & Walk Run 12 min Walk 1 min Repeat 2X Run 4 min	Walk Walk easy 30 min	Run & Walk Run 13 min Walk 1 min Repeat 2X Run 2 min	Walk Walk easy 30 min	Run & Walk Run 14 min Walk 1 min Repeat 2X	Run & Walk Run 15 min Walk 1 min Run 14 min	Rest

Training tip:
On occasion, skip your running and walking workout and do a cross-training workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles.

Week 6

"You can have anything you want, if you want it badly enough. You can be anything you want to be, if you hold that desire with singleness of purpose."
--Abraham Lincoln

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
6	Run & Walk Run 16 min Walk 1 min Run 13 min	Walk Walk easy 30 min	Run & Walk Run 17 min Walk 1 min Run 12 min	Walk Walk easy 30 min	Run & Walk Run 18 min Walk 1 min Run 11 min	Run & Walk Run 19 min Walk 1 min Run 10 min	Rest

Training tip:
Running is a great way to build strong bones, but you also need plenty of calcium--1,000 milligrams a day, or 1,500 milligrams if you're over age 50. Drink a glass or two of low-fat milk per day, or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables are another great calcium source.

Week 7

"Only those who risk going too far can possibly find out how far they can go."
--T.S. Eliot

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
7	Run & Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 22 min Walk 1 min Run 7 min	Walk Walk easy 30 min	Run & Walk Run 24 min Walk 1 min Run 5 min	Run & Walk Run 26 min Walk 1 min Run 3 min	Rest

Training tip:
Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.

Week 8

"One cannot consent to creep when one feels an impulse to soar."
--Helen Keller

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
8	Run & Walk Run 27 min Walk 1 min Run 2 min	Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 28 min Walk 1 min Run 1 min	Walk Walk easy 30 min	Run & Walk Run 29 min Walk 1 min	Run & Walk Run 30 min	Rest

Training tip:
For clean air and healthy lungs, try not to do your workouts at the side of a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Even better, as often as possible, try to run in greenbelts--in parks, on bike trails, around reservoirs, and the like.Success may come quickly to you as a beginning runner, but the race is never won. Run for life.

Week 4

"When you get to the end of your rope, tie a knot and hang on."
--Theodore Roosevelt

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
4	Run & Walk Run 8 min Walk 1 min Repeat 3X Run 3 min	Walk Walk easy 30 min	Run & Walk Run 9 min Walk 1 min Repeat 3X	Walk Walk easy 30 min	Run & Walk Run 10 min Walk 1 min Repeat 2X Run 8 min	Run & Walk Run 11 min Walk 1 min Repeat 2X Run 6 min	Rest

Week 5

"Sweat cleanses from the inside. It comes from places a shower will never reach."
--Dr. George Sheehan

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
5	Run & Walk Run 12 min Walk 1 min Repeat 2X Run 4 min	Walk Walk easy 30 min	Run & Walk Run 13 min Walk 1 min Repeat 2X Run 2 min	Walk Walk easy 30 min	Run & Walk Run 14 min Walk 1 min Repeat 2X	Run & Walk Run 15 min Walk 1 min Run 14 min	Rest

Week 6

"You can have anything you want, if you want it badly enough. You can be anything you want to be, if you hold that desire with singleness of purpose."
--Abraham Lincoln

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
6	Run & Walk Run 16 min Walk 1 min Run 13 min	Walk Walk easy 30 min	Run & Walk Run 17 min Walk 1 min Run 12 min	Walk Walk easy 30 min	Run & Walk Run 18 min Walk 1 min Run 11 min	Run & Walk Run 19 min Walk 1 min Run 10 min	Rest

Week 7

"Only those who risk going too far can possibly find out how far they can go."
--T.S. Eliot

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
7	Run & Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 22 min Walk 1 min Run 7 min	Walk Walk easy 30 min	Run & Walk Run 24 min Walk 1 min Run 5 min	Run & Walk Run 26 min Walk 1 min Run 3 min	Rest

Week 8

"One cannot consent to creep when one feels an impulse to soar."
--Helen Keller

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
8	Run & Walk Run 27 min Walk 1 min Run 2 min	Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 28 min Walk 1 min Run 1 min	Walk Walk easy 30 min	Run & Walk Run 29 min Walk 1 min	Run & Walk Run 30 min	Rest

This will begin tomorrow evening.

Walking Route to the Nike Campus

2009-09-04T11:29:00.000-07:00

I'm going to walk w/M in the stroller to Nike today and take their trail around the campus. It will be:

.8 miles to the campus
3.0 miles around the trail
.8 miles home

This evening I will be starting Week 5 Day 1 of C25K. I was supposed to begin on Tuesday but my attentions were diverted else where this week. I'm not really worried about the 3 min/5 min walk/jog combo. 3 min. is more than enough recovery time. I'll just have to keep my pace steady at around 3.8 for the jog and 2.0-2.5 for the walk. Will be a good exercise day to make up for a very laid back week.

Total: ~ 6.6 miles

I Chose Myself for a Change...

2009-08-31T08:05:00.000-07:00

I had a real b.s. of a weekend. I don't really want to give details because I feel like that would be lending the situation power over a new day. I'll just keep telling myself that, "I never did mind about the little things," and by the end of the week I'm sure that it will ring true. I'm proud of myself though. Instead of wallowing in my emotions like I typically do, I finished C25K Week 4 yesterday evening!

I realized that I can only control my actions. I needed to take a situation where I felt confused and helpless and turn it around to make it about me. I've reached a point in my life where I'm tired of letting others affect my emotions like the strings of a puppet. I owe it to myself to be more assertive and confident and capable. Last night was the first step. The workout itself was great. I put all of my anxieties into it and felt strong. The only struggle was the last 5 min. jog.

It's kind of funny actually. As I was jogging my hand accidently pulled on my headphone wire which pulled my MP3 player off of the treadmill stand (the place where you would put a magazine) and ended up somewhere on the floor behind me. So, I took off the headphones and jogged the last 4 out of 5 minutes citing positive affirmations about myself and prayed that the spirit of the Lord would enter my feet and keep them moving. :-) Well, it worked! I even increased my speed from 4.0 to 4.2 for the third min. then lowered it back to 4.0 for the rest. I triumphed yet again in the face of adversity. Lol. Boo Yah! I will not be defeated this time around!

Here's my workout recap:

5 min. @ 2.5
3 min. @ 4.0
90 sec. @ 2.0
5 min. @ 4.0
2.5 min. @ 2.0-2.5
3 min. @ 3.8
90 sec. @ 2.0
5 min. @ 4.0 - 4.2

15 minutes of ab work.

Training Day 7 C25K W4/D2

2009-08-27T19:59:00.001-07:00

I can see now that I'm going to have to repeat W4 of C25K next week. I'm getting through the minutes, but it's such a struggle. I'm actually surprised that next week the plan calls for jogging 20 minutes straight. That seems like a huge jump in time. I'm thinking about adjusting it somehow to where I'll spend another 2-3 weeks getting there. That way I'm still motivated to go on because I'm reaching my goals.

While I was struggling with the last 5 min. I actually started to feel a little sad. I was thinking, "how could I let myself get this out of shape. I should be able to jog this no problem." But then in the same thought I told myself that this is the reality and if I gave up now I would always be this weight. If I keep trying then I'll lose weight and it'll start to get easier. I promise that once I reach a healthier weight I will do everything I can to maintain it. It just makes no sense to go through all of this hard work to gain the weight right back again.

Anyways, my muscles still felt Tuesday's workout even though I rested yesterday. Will be interesting to see how Saturday's training goes. Here's a breakdown of my workout.

5 min. @ 2.5
3 min. @ 4.5
90 sec. @ 1.5
5 min. @ 3.8 - 4.0 (3.8 is feeling a little too slow)
2 1/2 min. @ 1.5 - 2.0
3 min. @ 4.5 - 4.0 (Started off too fast)
90 sec. @ 1.5
5 min. @ 4.1 - 3.6 (4.1 is too fast and 3.8-3.6 is too slow but I couldn't maitain a faster pace so I slowed it down).

I also went swimming with my DD for 60 minutes. We'll both be able to sleep well tonight.

Day 6: C25K Week 4 Day 1

2009-08-25T19:43:00.000-07:00

Holy moly! That was intense. I have to admit that I put off completing Week 4 Day 1 because I was intimidated by the first 5 min. jog coming right after only a 90 sec. recovery from a 3 min. jog. And, I had to do it twice. But, you know what? The first set was fine. I felt good. Especially after the first 3 min. jog. My legs felt warmed up and I was looking forward to the first 5 min. jog. Thank goodness for the 2.5 min. recovery. I definately needed that. The next 3 min. jog was doable, but much tougher than the first. I took the next 90 sec. recovery way slow so that I would be fully recovered for the 5 min. jog. The first minute of the 5 min. portion was great! Then I had to break the rest down to minutes. You know..."Only 4 more minutes, push through it...see you just did 3 min. awhile ago and it was no problem, you can do it...2 min. left. change the song on your MP3 player and breath. Focus on breathing....1.5 min. left, you're almost there, don't give up! Just keep putting one foot in front of the other....30 sec. left, Woo Hoo, you freakin' did it! LOL...I was so thankful and turned the speed to 1.0.

15 min. Ab Work

Day 5 - Training

2009-08-23T18:13:00.000-07:00

Completed W3/D3 last night. It was really, really hard. I had to concentrate on the jogging portions. This was probably do in part to my Jillian Michael's workout the afternoon before and a tug of war conversation off and on all day long. Emotionally I was probably at a 3 or 4 but wanted to complete Day 3. I did complete it which is most important. I'm taking today off so that I'm nice and ready for W4/D1 tomorrow. Can't wait. Here's my W3/D3 report.

5 minutes @ 2.5
90 sec. @ 4.5
90 sec. @ 2.2
3 min. @ 4.0
3 min. @ 2.2-2.5
90 sec. @ 4.5
90 sec. @ 2.0 - 2.2
3 min. @ 4.0
3 min. @ 2.5 - 2.0

2 Full Weeks of Working Out...

2009-08-22T12:52:00.000-07:00

Woo Hoo! Just wanted to keep track of that here.

Dreamed That I Was PG..What Does That Mean?

2009-08-22T12:22:00.000-07:00

No, I'm definitely not! But, the dream did freak me out. It was so life like. I was only a few months (not yet really showing), but remember placing my hands on my abdomen area and feeling the baby move. It was cool (one of the best memories I have while PG with M), but still a little unsettling too. So, I looked it up. Maybe someone can help me understand what it may mean.

" Pregnancy dreams, like real life pregnancies are harbingers of change, creativity, and new life being brought into the world. Treat your life as you would treat yourself if you were pregnant and wait for the miracle you're already creating to manifest in your waking world!" (http://www.bellaonline.com/articles/art18080.asp).

He..he..he...well this is fitting. I am making so many changes in my life. Making my life healthier, wanting to be able to run in marathons, possibly moving back to Arizona with M later this month to be closer to my family, leaving my ex behind. Yeah, a ton of changes are looming in my future. I guess my subconscious mind needed a release and it chose a very creative way of letting its concerns be known.

Don't worry self, most of the major changes are positive ones. And the one thing that I remember from college algebra is that two positives equal a positive. Keep the faith. Everything will be okay.

Hello, Do You Know Me?

2009-08-22T12:14:00.000-07:00

Hello, do you know me?
If you don't, you should.
I'm a pound of fat.
And I'm the HAPPIEST pound of fat that you would ever want to meet.
Want to know why?
It's because no one ever wants to lose me; I'm ONLY ONE POUND, just a pound!

Everyone wants to lose 3 pounds, 5 pounds, or 15 pounds, but never only 1.
So I just stick around and happily keep you fat.
Then I add to myself, ever so slyly, so that you never seem to notice it.
That is, until I've grown to 10, 20, 30 or even more pounds in weight.
Yes, it is FUN being ONLY ONE POUND OF FAT, left to do as I please.
So, when you weigh in, keep right on saying, "Oh, I only lost one pound." (As if that were such a terrible thing.)
For you see, if you do this, you encourage others to keep me around because they will think I'm just not worth the effort.

60 Minutes with Jillian Michael's =

2009-08-21T21:42:00.000-07:00

guaranteed weight loss the next day. Her Boost Your Metabolism DVD kicks butt! Or at least it kicked mine, all over the place. :-) It was HARD and I only got through the first 30 minutes because I started feeling a little ill from the high intensity aerobics. But, I have a new goal. To be able to OWN every single one of those 60 minutes without having to stop.

Starting Couch to 5K has REALLY increased my confindence. I thought to myself, if I can jog for 9-10 minutes on the treadmill I can do 60 minutes of aerobics no problem. He..he..he...oh well. I'm just glad that I enjoyed the challenge. It'll be a good measure of my progress. Today I will be doing W3/D3 of C25K and hopefully also go swimming with M.

So for the upcoming week, C25K W4 will be on M/W/F. So, Boost Your Metabolism with be on T & Thurs (with Saturday being an alternative if I need a week day off like this past week).

Training Day #3

2009-08-20T20:50:00.000-07:00

On the activity front, today was a great day! Around 1PM M & I played in the pool for an hour. I was so wiped out by the time we went in for lunch. I was kicking myself for not having already completed my run. No way was I going to be able to get on the treadmill (or so I thought). :-)

But then around 5PM I ate a bowl of oatmeal and drank a cup of coffee. The protein and caffeine boost must have been just what I needed. I completed W3/D2 of C25K. I felt even stronger today than I did on Monday. Woo Hoo! Even got an extra minute in on the second 3 minute set for a total of 4 mins. jogging. Then 20 min. core exercises.

5 min. warm up @ 2.5
90 second jog @ 4.5
90 second walk @ 2.5
3 min. jog @ 4.0
3 min. walk @ 2.5
90 second jog @ 4.5
90 second walk @ 2.2
4 min. jog @ 4.0
3 min. walk @ 2.2

Core Exercises

Jumping Jacks - 1 min.
Stepper - 2 min.
Ab Work - 15 min.

Post Workout Glory...

2009-08-18T23:44:00.001-07:00

The feeling of glory after a good workout is what will keep me going back the next day. After my workout tonight my body felt lighter, my skin felt softer, my shoulder's looked more defined. It was great!

C25K W2/D1

5 mins. @ 2.5
90 sec. jog @ 5.0
2 min. walk @ 2.5

(Repeated for 20 mins.)

Butt

Squats
Lunges
Lateral Lunges
Swimming
In & Out

Total: 45 mins.

Diastasis and the Tupler Technique

2009-08-18T12:05:00.000-07:00

Okay...I don't have this any longer. But, I would have liked to know about this post partem and I was completely clueless. So, for future reference I'm going to keep information on it here. That way I'll know what to do after I have another child. Not planning on that anytime soon, but it will be here just in case.

Diastasis
Tupler Technique - When I first read this I was interested to see if I still had diastasis, but I did the technique mentioned to see if there was a hole still present around the area of my belly button and it is incredibly solid -- under all of the fat that is. :-) So, I can go ahead and continue my regular ab routine. If there was a hole still present regular ab work would have been bad because it keeps the ab muscles separate.

I definitely recommend this article to all new mommy's. At least have your midwife or OB check it during your first few post partem check up's so that you know.

Post Pregnancy Jelly Belly

2009-08-17T23:09:00.000-07:00

How do I lose it?!? It's driving me crazy. Before pg. I was over weight but had a beautiful flat tummy. I WANT IT BACK! Here are a few tips that I found.

As if stretch marks weren't bad enough, pregnancy often leaves women with a big jelly belly to contend with. The bump that was so cute during pregnancy becomes like a balloon that's lost most of its air the morning after the party. While it might seem unimaginable in the first few weeks after delivery, yes, the tummy area can shrink back dramatically without plastic surgery.
Just how much and how quickly depends on several factors, says Dr. Laurie Casas, a plastic surgeon on the faculty of Northwestern University in Chicago and a spokesperson for the American Society for Aesthetic Plastic Surgery.

Obviously, diet and exercise are key, she notes. With a doctor's permission, most women can begin working out within a few weeks of delivery (those who have had C-sections generally are advised to wait longer). And while breast-feeding women should not diet — and actually need a few hundred extra calories to make milk — all women can focus on eating a reduced-fat diet rich in fruits and vegetables, lean proteins and whole grains. Of course, exercising may be low on the priority list for many busy, sleep-deprived new moms. But consider this: Pushing a stroller around the neighborhood for 30 minutes to an hour a day can go a long way toward melting away the fat, says Gina Lombardi, a personal trainer in Los Angeles who is working on a book about postpartum weight loss. There are even outdoor classes such as Stroller Strides in many cities now.

Other ideas: Walk with your baby in a front carrier. Do exercise videos or use home exercise equipment while the baby sleeps. Have your partner or a friend or relative take care of the tot while you hit the gym. In addition to cardiovascular activity to burn off the baby fat, you'll also need to do crunches to tighten those very stretched abdominal muscles. Start with one set of 10 repetitions and work up to three sets of 20, a few times a week, recommends Lombardi.
To really work the sides of your tummy, try the bicycle crunch, in which you lift your left elbow to your right knee and then switch to the opposite. Aim for the same number of reps and sets as with the standard crunch.

Addressing the weight gain within the first months after delivery pays off. Research has shown that women who do not shed their pregnancy weight within six months are likely to still be carrying it around 10 or 15 years later (Eek! This WILL NOT be me).

C25K W3/D1

2009-08-17T22:57:00.000-07:00

I just wrote an extremley long post and lost it. So, this time I'll just highlight my workout.

I DID IT! 3 min. of jogging. WooHoo! That's a small accomplishment to some, but huge for me. I haven't pushed myself to do that since my pre-pregnancy days and my daughter is just about 36 months. :-) Great workout. Need to work on my breathing though. Recovery time is at a slow pace to bring my hr down. Will work on being able to still walk around 3.0.

5 min. @ 3.0
90 sec. jog @ 4.5
90 sec. walk @ 2.5
3 min. jog @ 4.2 - 4.0 (Testing to see what speed would get me to 3 min.)
3 min. walk @ 2.5
90 sec. jog @ 4.2
90 sec. walk @ 2.5
3 min. jog @ 4.0
3 min. walk @ 2.5
6 min. cooldown @ 2.5 - 1.5 (left hip started cramping...slowed to 1.5)

Total: 30 min. (24 doing intervals)

Ab Work

Modified Plank (60 sec. x 2)
Crunches - Extended (15 x 2)
Bicycle Crunches - (5 x 2) (Harder than I thought).
Pull Ins (15 x 2)

Great start! I was able to complete the jogging portions fairly well and think I'll have it down by the end of the week. I'll be filling in every other day with W2 so that I'm working on my endurance. Also adding core training to each workout too.

I AM WOMAN...HEAR ME ROAR!

2009-08-17T22:34:00.000-07:00

Accomplishing goals is so awesome! It makes you feel like you can conquer every negative aspect in your life. At least that's how I felt while I was working out today on the treadmill. Even with the music from my MP3 player blaring in my ears I was able to reflect on the current state of my life. It's not bad...I'm blessed with an amazing daughter...a supportive and loving family and a few really great friends. But I still feel like something is missing. Or maybe I should say incomplete. Like the puzzle is only 3/4 of the way put together. I have a feeling that a few more pieces will be added to that puzzle this year. Not sure what, but I pray that it's good. The two things that I really, really, want to accomplish are personal goals. One, to lose weight and get back in the healthy range and two, I want to get a Paralegal Certificate. I've been wanting to learn a new field and that one sounds pretty interesting. Not to mention it pays really well if you can land a federal position. Wouldn't that be heavenly. :-)

Let's Take it a Step Further...

2009-08-15T14:01:00.000-07:00

Something else I've realized is that nutrition is important. Food fuels the body and without the necessary nutrients the body just can not go...or as I found out the hard way....moves very, very slowly. Recently I have been reading blogs written by multi-sports athletes and found that many of them prefer a macrobiotic diet.

A long term goal of mine is to become a triathlete. I want to be a triple force...strong in running, swimming and cycling. I'm giving myself a year to lose the weight before I join TNT (Team is Training) supporting cancer research while pursuing my fitness goals seems very cool to me. So, I'm looking into macrobiotics more closely. I'm not sure if I want to go there right now, but at least I'll have the information.

Found here: Macrobiotics

What is Macrobiotics?

"Macrobiotics is a philosophy that promotes well being and longevity. It's not only the macrobiotic diet that people have sometimes misunderstood; macrobiotics is, in fact, a way of life as well as eating. The word “Macrobiotics” is from the ancient Greek; "macro" meaning large or long and "bios" meaning life. Macrobiotics is not something new. The earliest recorded use of the term is found in the writing of Hippocrates (the father of Western Medicine and he of the famous oath) who introduced the word to describe people who were healthy and long-lived.

Macrobiotics Today
The ethos experienced a revival almost 100 years ago when George Ohsawa (1893 – 1966) was introduced to it. Born into a disadvantaged Samurai family in Japan, Ohsawa-san had an unhappy childhood and was diagnosed with tuberculosis at the age of 18. He discovered Shoku-yo, the Japanese version of macrobiotics as practiced by Sagen Ishizuka, and decided to try it. Ohsawa-san followed the diet of brown rice and vegetables cooked with small amounts of oil and salt, and soon found that his tuberculosis was clearing up. Very much impressed (and relieved) he continued to stick to that simple diet, joined a health club, and wrote a book on the subject. He became a teacher, took his teachings to Europe and North America, and macrobiotics was born into the modern age. George Ohsawa’s philosophy is a simple formula to live a long and happy life by following a healthy diet consisting of wholesome food properly cooked, combined with an appropriate level of exercise. He also advocated positive thinking in all things together with an affinity for nature.

The Macrobiotic Diet
The macrobiotic diet can be applied to any human being, but not always with the same content or quantity. Dr. Nongpanan Tephabutra, executive director of Sukko Cultural Spa & Wellness in Phuket town advises: “I believe that the macrobiotic diet can be adapted to provide something for everyone. It is variable and adjustable to climate, environment, to body and mind condition, to gender, age and to lifestyle. Patients who are ill may need a restrictive diet but the normal healthy man in street may not, and applying a macrobiotic diet inappropriately might cause imbalance.”

Macrobiotic Diet Philosophy
The aim of the macrobiotic diet is to achieve a balance of the yin and yang elements through natural unprocessed foods, together with a complex of carbohydrates and vegetables which should be organically grown and eaten fresh. The lifestyle also governs how food should be prepared and it is recommended that cooking pots, utensils etc. be made only from certain materials. Glass, wood, stainless steel, ceramic, and enamel cookware all are considered acceptable but no microwave and electrical appliance should be used. Rice must be cooked in a pressure cooker.

Dr. Nongpanan explains:

“The best way to cook food is with a natural flame, preferably by burning wood, but a gas stove is acceptable. The heat from a flame cooks slowly and brings out the flavor of the food, while the electrical power from microwaves introduces chaotic energy as it heats. It is said that a macrobiotic diet aims to synchronize eating habits with the cycles of nature. The diet uses the energy giving qualities of foods derived through special cooking procedures to restore and maintain balance.“Macrobiotics requires us to leave the worries of life behind and to stay focused on preparing the food which is intended to provide strength and nourishment to self and loved ones. Also, it is recommended that foods should be eaten and chewed slowly, in a relaxed manner. ”

The Basic Diet
The standard macrobiotic diet consists of:
50-60% whole grains
20-30% seasonal vegetables, cooked or raw.
5-10% protein foods - such as fish or legumes.
5-10% soups

This is just a general concept. For example, I would recommend children on the macrobiotic diet to also receive dairy products such as eggs to provide the missing nutritional components they require to provide a safer, more balanced regime for their successful development. Similarly, pregnant and breast-feeding women should supplement their macrobiotic fare, otherwise a serious deficiency in particular nutrients may occur,” States Dr. Nongpanan.With a clearer understanding of macrobiotics one realizes that it can be applied, with appropriate skills, to anyone. Also that it is not a boring and tasteless regimen but a delightfully natural way of eating nutritious food that can be sour or sweet, high in energy giving content, and when prepared with care, varied and delicious."

Refined Sugar...A Drug?

2009-08-15T13:36:00.000-07:00

For future reference.

...Refined sugar, by some, is called a drug, because in the refining process everything of food value has been removed except the carbohydrates-pure calories, without vitamins, minerals, proteins, fats, enzymes or any of the other elements that make up food. Many nutrition experts say that white sugar is extremely harmful, possibly as harmful as a drug, especially in the quantities consumed by the present-day American.

...Dr. David Reuben, author of Everything You Always Wanted to Know About Nutrition says, “…white refined sugar-is not a food. It is a pure chemical extracted from plant sources, purer in fact than cocaine, which it resembles in many ways. Its true name is sucrose and its chemical formula is C12H22O11. It has 12 carbon atoms, 22 hydrogen atoms, 11 oxygen atoms, and absolutely nothing else to offer.” ...The chemical formula for cocaine is C17H21NO4. Sugar’s formula again is C12H22O11. For all practical purposes, the difference is that sugar is missing the “N”, or nitrogen atom. ...Refining means to make “pure” by a process of extraction or separation. Sugars are refined by taking a natural food, which contains a high percentage of sugar, and then removing all elements of that food until only the sugar remains. ...While sugar is commonly made from sugar cane or sugar beets.

Through heating and mechanical and chemical processing, all vitamins, minerals, proteins, fats, enzymes and indeed every nutrient is removed until only the sugar remains. Sugar cane and sugar beets are first harvested and then chopped into small pieces, squeezing out the juice, which is then mixed with water. This liquid is then heated, and lime is added. Moisture is boiled away, and the remaining fluid is pumped into vacuum pans to concentrate the juice. By this time, the liquid is starting to crystallize, and is ready to be placed into a centrifuge machine where any remaining residues (like molasses) are spun away. The crystals are then dissolved by heating to the boiling point and passed through charcoal filters.

After the crystals condense, they are bleached snow-white usually by the use of pork or cattle bones. ...During the refining process, 64 food elements are destroyed. All the potassium, magnesium, calcium, iron, manganese, phosphate, and sulfate are removed. The A, D, and B, vitamins are destroyed. Amino acids, vital enzymes, unsaturated fats, and all fiber are gone. To a lesser or greater degree, all refined sweeteners such as corn syrup, maple syrup, etc., undergo similar destructive processes.

The average healthy digestive system can digest and eliminate from two to four teaspoons of sugar daily, usually without noticeable problems, (that is if damage is not already present). One 12 oz. Cola contains 11 teaspoons of sugar, and that’s aside from the caffeine. It’s the sugar that gives you quick energy, but only for a brief time due to the rise of the blood sugar level. But the body quickly releases a rush of insulin, which rapidly lowers the blood sugar and causes a significant drop in energy and endurance. It is easy to see why America’s health is in serious trouble.

I've Finally Realized that Refined Sugar is Poison...

2009-08-15T12:23:00.001-07:00

I know that consuming large amounts of refined sugar is not healthy. I've heard it a thousand times in the media, health classes and get fit books. But until now, I was more under the, "I know, I know" category. But after what I experienced yesterday, I'm now under the "OMG, this stuff is like poison" category. It's finally clicked. And I'm HAPPY! This is a life changing moment in the sense that I'm going to find out exactly what refined sugar is and how I can eliminate as much as possible from my diet.

A quick summary of what happened. I bought some chocolate covered graham crackers on Thursday morning. Over the next 24 hours I ate 5-6 of them (too many, I know). It had been about 4 weeks since I had a dessert of any kind. I kind of went cold turkey on the chocolate and vending machine purchases and had a craving on Thursday. I gave in and was happy that I only chose chocolate covered graham crackers. But on Friday morning I felt so ill. Mentally and physically. My mind was cloudy, I had no energy, I felt borderline depressed and emotional. Now, I am under some stress but I was in great spirits all week. I didn't have to go to work and spent most of the day in bed. The lethargy and foggy headed feeling started to dissipate by early evening so I decided to take my daughter to the park for an hour.

When we got back I was craving vegetables. I had carrots, cucumbers an orange and 2 roasted chicken thighs. Not surprisingly I had a definite burst of energy and felt close to 100% again. Got to bed early and this morning I feel fine. I learned my lesson and then some that is for sure.

1st Accomplishment...

2009-08-15T12:14:00.001-07:00

This is the first week I've worked out at least 3 times in a very long time. It will actually be 4 times since I am planning on completing Week 2 Day 3 today. I will also be taking DD out to ride her tryke as well. Not cardio, but definitely moving. Feeling proud of myself for sure.

The Truth About Belly Fat...

2009-08-11T21:17:00.000-07:00

What's the best way to trim your tummy?

By Kathleen M. Zelman, MPH, RD, LD WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD

Having a flat belly or so-called "six-pack abs" is a dream of most adults. If you're middle-aged, have ever been pregnant, or sometimes indulge in too much food or one too many beers, you probably have a spare tire you'd like to get rid of. So what's the best strategy for banishing belly fat? Is it as simple as adding certain foods to your diet, or doing particular exercises?
WebMD turned to the experts for answers on belly fat -- and the best ways to lose it.

The Answer to Flatter Abs
Don't despair; you can lose that spare tire, experts say. But there's no secret formula.
"There is no magic bullet, diet plan, specific food, or type of exercise that specifically targets belly fat. But the good news is belly fat is the first kind of fat you tend to lose when you lose weight," says Michael Jensen, MD, a Mayo Clinic endocrinology specialist and obesity researcher.

Whether you're an "apple" shape with excess belly fat, or a "pear" with wide hips and thighs, when you lose weight, you'll most likely lose proportionately more from the abdominal region than elsewhere. "Ninety-nine percent of people who lose weight will lose it in the abdominal region before anywhere else -- and will lose proportionately more weight from the upper body," says Jensen, also a professor of medicine.

And why is that? "Visceral fat, the kind tucked deep inside your waistline, is more metabolically active and easier to lose than subcutaneous fat under the skin, especially if you have plenty of it," explains Penn State researcher Penny Kris-Etherton, PhD, RD. And the more weight you have to lose, the more quickly you're likely to start losing your belly fat, experts say. "People who are significantly overweight may see quicker results in their belly than someone who has less to lose in that area, such as a postmenopausal pouch," says Georgia State University nutrition professor, Christine Rosenbloom, PhD, RD.

Can Whole Grains Help You Lose Belly Fat?
A recent study in the American Journal of Clinical Nutrition showed that a calorie-controlled diet rich in whole grains trimmed extra fat from the waistline of obese subjects. Study participants who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more weight from the abdominal area than another group that ate the same diet, but with all refined grains.
"Eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin response and makes it easier to mobilize fat stores," says study researcher Penny Kris-Etherton, PhD, RD, a distinguished professor of nutritional sciences at Penn State University.
"Visceral fat is more metabolically active and easier to lose than subcutaneous fat, especially if you have plenty of it and the right conditions are met, such as the ones in our study."

Can Whole Grains Help You Lose Belly Fat? continued...
When you eat refined foods like white bread, it triggers a series of events, starting with elevated blood sugar levels followed by an increased insulin response, which can cause fat to be deposited more readily. But eating a diet rich in whole grains (which also tend to be higher in fiber) helps improve insulin sensitivity. This, in turn helps the body more efficiently use blood glucose, lowers blood glucose levels, and reduces fat deposition.

The U.S. Department of Agriculture's 2005 Dietary Guidelines recommends that half of your grain servings come from whole grains. "Eating whole grains exclusively may be difficult and unrealistic for many people," says Rosenbloom. Instead, she recommends, "work toward consuming more whole grains, as they tend to be high in fiber, which satisfies hunger for longer periods and helps you eat less than refined grains."

Can Monounsaturated Fats Banish Belly Fat?
A recent diet book called The Flat Belly Diet posits the idea that you can lose belly fat by eating a 1,600-calorie diet rich in monounsaturated fats. Most people will lose weight on a 1,600-calorie diet. And there is little question that when it comes to choosing fats, the monounsaturated fatty acids (MUFAS) found in avocados, nuts, seeds, olives, soybeans, chocolate, olive and canola oils are among the best choices, with proven health benefits, such as reducing the risk of heart disease.

But these are not magic foods capable of targeting belly fat, experts note. While the MUFAS are healthy fats, they are still fats, with nine calories per gram -- more than twice that of carbohydrates and proteins, which have four calories per gram. "Fats have to be controlled, because it is easy to overeat nuts or guacamole -- which can undo the health benefits by packing on the pounds," cautions Rosenbloom.

Can Exercise Flatten Your Abs?
Hundreds of crunches each day won't flatten your belly if you need to lose weight. If your abdominal muscles aren't covered with excess fat, strengthening them can help you look tighter and thinner. But spot exercises won't banish belly fat. "If you want to lose weight and keep it off, you must eat a healthy, controlled-calorie diet and get regular exercise -- around 60 minutes a day of moderate activity, like brisk walking," says Rosenbloom. And the harder you exercise, the more belly fat you may lose. Jensen suggests that people who engage in high-intensity aerobic exercise tend to be leaner around the abdomen.

The Bottom Line About Belly Fat
So what's the bottom line about belly fat? Most scientific evidence suggests that a calorie-controlled diet rich in fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, lean meat, fish, eggs, and poultry is the foundation for a diet that provides all the nutrients you need while helping to whittle your waistline. The real secret to losing belly fat is to lose weight on a balanced, calorie-controlled diet and exercise at least an hour a day.

"Mommy, your face is leaking!"

2009-08-11T21:09:00.000-07:00

Says my almost 3 year old. No honey...that's called sweat. Mommy just finished working out. :-) Glad that I was able to get in a workout today. I REALLY didn't want to. I had a stressful and emotional day. But, I created this goal about following through on things for a change and couldn't let myself down. Yay me! So, I turned on Comcast OnDemand and did a Cardio Dance video for 20 mins. Not a long time, but I was definitely sweating and could feel the burn.

My Body Just Needs to Cooperate...

2009-08-10T23:15:00.000-07:00

Yay! I got my workout in this evening. M was napping so I did a little cleaning and then decided to use the treadmill. It was a good workout. I made a few changes from my 1st workout the other day. It seemed to be working okay for the first 20 mins. After that, I really had to push it to complete the jog portion. It's strange really, but it seems like different body parts have different fitness levels. My shins hurt before my upper legs started to burn, and both were telling me to slow down before my HR was outside of the cardio range. Kind of frustrating. It has to do mainly with my legs having to support my weight. I'm sure that it'll get easier as the weight comes down. :-)

5 mins. (warm up) - 3.0
2 mins. - 5.0 (Felt Good)
4 mins. - 3.0
2 mins. - 5.0 (Started feeling breathless after 1 min.)
7 mins. - 3.0 (Needed more recovery).
2 mins. - 5.0 (Really, really worked to complete this).
6 mins. - 2.5 - 3.0 (Needed more recovery, thought that I was done jogging for the day).
2 mins. 5.0 (Then my favorite song came on. :-) Cranked out two more mins. and after the first min. COUNTED the seconds until I was done).
4 mins. (cool down) - 2.5 - 1.5

After my treadmill workout I took M to the pool for an hour. The water was really cold at first, but if my 2.5 year old can jump right in and say, "Don't worry about it." Who am I to argue? We surprisingly had the pool to ourselves and ended up having a great time.

-2 Woo Hoo!

2009-08-09T10:33:00.000-07:00

Yesterday evening I was able to workout on the treadmill for 30 minutes. It was a combination of mostly walking and some jogging. I wanted to keep track of how long I'm able to jog before my heart rate gets too high and I go back to walking.

10 min. (warm up) @ 2.5 - 3.0
2 min. jog @ 4 (too slow), 4.5 (okay)
4 min. walk @ 3.0 - 3.2
1 min jog @ 5.0 (This feels more like running...would be a 12 min. mile. My first goal.)
5 min. walk @ 3.0 - 3.2
2 min. jog @ 5.0 (15-20 sec.), 4.5 the rest
6 min. (cool down/walk)@3.0-1.5

Hmm...I wish that I could hire a personal trainer for a month to help me increase my endurance. Maybe I can find some articles about how to safely transition from walking to running. But, I was pleased. It's a good start and the scale was at -2 today. Can't beat that.

Happy Birthday Sissy!

2009-08-07T21:30:00.000-07:00

Just wishing my sister a VERY Happy 32nd birthday today! Wish that we (M & I) could be there to celebrate it with you. Love ya!

Play the Dizzy Game...

2009-08-05T23:29:00.001-07:00

That's what Mahayla wants to do right now, thanks to a late nap at Dad's. The dizzy game consists of spinning in circles until you drop. She's way better at it than I am. Must be due to her low center of gravity. :-) That's my story and I'm sticking to it.

Burn 9 Times More Fat (And Other Secrets)

2009-08-05T11:22:00.000-07:00

I just found this article, Burn 9 Times More Fat (And Other Secrets), written by Liz Danziger with Self Magazine. It gives really good tips that I will list here for future reference. # 6 should be #1 (for me anyway). I tend to get discouraged rather quickly and I'll look back at that when/if I start to feel discouraged.

1. Switch up your routine: Changing what you do not only busts motivation-killing monotony, but it also helps you break through any body plateau. Exercisers who alternated moderate- and high-intensity cardio intervals burned nine times more fat than the moderate-only group in a study at Laval University in Quebec. When you're toning, change the number of reps and the amount of weight you use between strength sessions. Doing bicep curls? Try this: One day you do 10 reps with 10-pound weights, and then the next 20 reps with 5-pound weights or whatever weight feels right to you.

2. Know there IS time: Instead of doubting you can squeeze in a sweat session, simply go for a run or hit the gym. A study from the University of Alberta in Edmonton found it's key for women to just start moving rather than overthink it.

3. Tune out: Spending more than two hours a day watching TV can increase your risk for obesity by 23 percent, a study from the Harvard School of Public Health in Boston indicates. To keep your risk in check, make sure you exercise 30 minutes for every two hours you watch television. If you can't tear yourself away, tape or TiVo your favorite shows. That way you can fly past the commercials (especially those for food) and get through shows quickly; use the time you save to take a brisk walk around your neighborhood or hop on a stationary bike. Better yet, pop in a workout video (find great ones at Self.com) and make the time you spend in front of the tube really count for something.

4. Find a friend: Research shows that people with support exercise more regularly. Make a standing date with a pal to help yourself stay on track.Home is where the heart pumps: People who utilize cardio machines in their abodes were more likely to consistently use them than people without equipment, a study in The Journal of the American Medical Association. No treadmill in your basement? Pop in a workout DVD and get moving.

5. Keep it up: Going two days without working out is enough to cause the size of fat cells to increase by 25 percent, according to research at the University of Missouri at Columbia. Aim for at least 30 minutes a day (more if you're attempting to drop pounds), and do a mix of cardio and strength exercises.

6. Give it time: It takes six weeks to see significant results on a weight loss plan, even though your body experiences positive cellular and molecular changes as soon as you begin to eat better and exercise more. You may only see little changes day to day--but stick with it! It IS working! After roughly 42 days, those incremental losses will add up to a big, motivating drop on the scale. In one study of 300 dieters who exercised 30 minutes daily, those who were overweight or obese lost up to 16 pounds by the six-week mark. The lesson: Don't be discouraged if you fail to see results quickly--your body is busy adjusting to your changed habits and will produce positive news soon.

For Future Reference

2009-08-05T07:27:00.001-07:00

I'm in the market for some new running shoes. I want to check out the Nike Lunarglide.

Training for my 1st 5K!

2009-08-05T06:58:00.000-07:00

I'm excited! This is going to be a lot of hard work, but also a lot of fun. My primary goal over the next 3 months is going to be to increase my endurance so that I will be able to run my first 5K in November. Went onto Runnersworld.com this morning and found The Beginner 5k Plan that I will be starting today. I should preface by saying that I've never been a long distance runner. This is going to be a challenge for sure because I'm so out of shape. I will readily admit that. :) But, what will be exciting is seeing how my walk/jog turns into jogging only, and how my jogging only, turns into running only. I can't wait for that!