Yet again, life forced me to change my regular routine, but I worked it out and managed to get my exercise in. It just had to be at home rather than at the gym.
Dumbell split squats - 3 sets of 12 reps
Pushups - 3 sets of 20 (used modified version on my knees)
Hip bridge - 1 set of 36
Dumbell curl/shoulder press - 3 sets of 12
Speed skating drill - 1 set of 36
Lateral hops - 3 sets of 25
Hip ups - 14
Reverse crunches - 14
Crossover crunches - 14
Oblique crunches - 12
Leg up crunches - 12
Flat footed crunches - 12
Supermans - 10
Eating -
Much better on the eating front yesterday. We had a breakfast here at work at which I ate a good bit, but I managed the calories by cutting out my morning snack. Lunch was tuna salad a crackers. Dinner I made a baked chicken breast stuffed with fresh mushrooms, garlic, spinach and just a bit of mozzarella cheese. Had roasted eggplant and english peas on the side. Absolutely delicious! I snagged a few M&Ms out of the jar at home after I cleaned the kitchen and am perfectly ok with that. This journey is not about deprivation. It's about balance.
Emotions -
Mentally feeling good today. I'm recovered from being down in the dumps about my weekend eating and am pleased about doing better. I'm starting to see some muscle definition in my legs that I haven't seen since I was playing ball in high school. That's a nice reward and good motivation to keep on keepin' on.
Today is C25k Week 5 Day 1. More on that tomorrow.
Tuesday, March 30, 2010
Monday, March 29, 2010
A Weekend of Good Exercise, Poor Eating
Saturday was workout day again and I was excited to be getting back to the gym, but a change or two in plans forced me to alter my routine slightly. I’m proud to say that I didn’t allow that to compromise the work I got in though. Here’s a rundown.
Sunrise Saturday A.M. – Turkey hunt/photography. Estimating Everette and I hiked a mile or so over uneven ground. Some climbing. Some wading through creek beds. My favorite kind of exercise is this kind that you get while doing other things you enjoy! What a great time!
Saturday noon – Got to the YMCA late and realized that daycare was closing in half an hour. Had to speed through my weight training routine but fit it all in and got good quality reps. Exercises follow:
Dumbell Sumo Squat 3 sets 12
Dumbell Alternating Chest Press 3 sets 12/side
Lying Leg Curl 3 sets 12
Seated cable row 3 sets 12
Reverse fly 3 sets 12
Standing dumbell hammer curl 3 sets 12/side
Superman 6 sets 10 seconds each time
Ab Work -
Reverse crunches - 16 reps
Crossover crunches - 16 reps
Flat footed crunches - 16 reps
Did not have time to do my cardio workout before daycare closed so the kids and I spent the next hour swimming. I didn’t do much other than standing and catching Mia as she jumped off the side, but burned a few calories I’m sure.
After running a few errands I did my running at home on the road. I’m learning that the road is a whole different ballgame than the treadmill. (1) It takes more effort to propel yourself forward on flat ground than it does to simply keep yourself on a treadmill as it moves underneath you. (2) It’s much more difficult for me to determine a good pace when running on the road. Despite those things I had a good run. I didn’t follow my Couch to 5k routine because I didn’t have exact distances measured on the road and I’m doing the program by distance rather than time. Instead I started the run with a 1 mile jog. Then turned around and walked/jogged home that same mile. I estimate I jogged appx half of the mile back. Regardless, I’m confident that I put in equal work to the C25K routine, if not more.
I’m not even going to go into all the things I ate this weekend that I should not have. I’m depressed enough about it already. Needless to say, I have reached a point where I have been eating well long enough that I really notice a difference when I eat poorly. The results aren’t good physically and I beat myself up for it mentally because I hate to think that I wasted effort exercising only to negate it by eating fried food and calorie laden cinnamon rolls.
I ‘m sure that won’t be the last time that I make poor choices with food, but I hope next time I remember the feeling of frustration that comes after it and can use that to boost my willpower.
Today for lunch…tuna fish.
Sunrise Saturday A.M. – Turkey hunt/photography. Estimating Everette and I hiked a mile or so over uneven ground. Some climbing. Some wading through creek beds. My favorite kind of exercise is this kind that you get while doing other things you enjoy! What a great time!
Saturday noon – Got to the YMCA late and realized that daycare was closing in half an hour. Had to speed through my weight training routine but fit it all in and got good quality reps. Exercises follow:
Dumbell Sumo Squat 3 sets 12
Dumbell Alternating Chest Press 3 sets 12/side
Lying Leg Curl 3 sets 12
Seated cable row 3 sets 12
Reverse fly 3 sets 12
Standing dumbell hammer curl 3 sets 12/side
Superman 6 sets 10 seconds each time
Ab Work -
Reverse crunches - 16 reps
Crossover crunches - 16 reps
Flat footed crunches - 16 reps
Did not have time to do my cardio workout before daycare closed so the kids and I spent the next hour swimming. I didn’t do much other than standing and catching Mia as she jumped off the side, but burned a few calories I’m sure.
After running a few errands I did my running at home on the road. I’m learning that the road is a whole different ballgame than the treadmill. (1) It takes more effort to propel yourself forward on flat ground than it does to simply keep yourself on a treadmill as it moves underneath you. (2) It’s much more difficult for me to determine a good pace when running on the road. Despite those things I had a good run. I didn’t follow my Couch to 5k routine because I didn’t have exact distances measured on the road and I’m doing the program by distance rather than time. Instead I started the run with a 1 mile jog. Then turned around and walked/jogged home that same mile. I estimate I jogged appx half of the mile back. Regardless, I’m confident that I put in equal work to the C25K routine, if not more.
I’m not even going to go into all the things I ate this weekend that I should not have. I’m depressed enough about it already. Needless to say, I have reached a point where I have been eating well long enough that I really notice a difference when I eat poorly. The results aren’t good physically and I beat myself up for it mentally because I hate to think that I wasted effort exercising only to negate it by eating fried food and calorie laden cinnamon rolls.
I ‘m sure that won’t be the last time that I make poor choices with food, but I hope next time I remember the feeling of frustration that comes after it and can use that to boost my willpower.
Today for lunch…tuna fish.
Friday, March 26, 2010
Fitness Journal
I'm on a mission to get in shape and stay that way and in my effort to do so I am going to try and keep a journal of my workouts, eating, and progress. Since this blog has been totally inactive as of late, I have decided to use it for that purpose. I realize that this will be of no interest to anyone but me (unless you are weird like me and enjoy reading about other people's workout habits), but it's convenient for me to be able to log it here and then be able to pull up the info from any computer anywhere. So, here goes.
March 25, 2010
Eating -
Ate pretty well today. Focusing on good proteins and limiting the carbs. Had scrambled eggs with a bit of mozzarella cheese and a banana for breakfast. Drank only water all day long. Ate a charbroiled chicken breast and half of a bun with a little mayo for lunch. 1 package of instant oatmeal for mid afternoon snack. Peanut butter crackers immediately after workout. Homemade pizza topped with roasted eggplant and cherry tomatoes for dinner. Considerable amount of carbs for dinner, but I'm ok with that considering the workout for the day.
Workout -
Couch to 5k - Week 4 Day 2 - jog 1/4 mile, walk 1/8 mile, jog 1/2 mile, walk 1/4 mile, jog 1/4 mile, walk 1/8 mile, jog 1/2 mile
Weight training -
Dumbell split squats - 3 sets of 12 reps each side
Pushups - 3 sets of 20 (used modified pushup position)
Pull ups - 3 sets of 10 (used machine that assists)
Seated dumbbell curl/shoulder press - 3 sets of 12 each side
Ab workout -
Reverse crunches - 14 reps
Crossover crunches - 14 reps each side
Flat footed crunches - 14 reps
Supermans - 14 reps holding 2 seconds each time
How I feel the day after -
Increasing soreness as the day goes on, but nothing like what I anticipated. Good energy level. Anxious to get back in the gym tomorrow.
Goals -
Short term - Be able to confidently wear the swimsuit I have picked out in the Athleta catalog by summer time.
Long term - Live a healthy, active lifestyle. Learn to be an endurance runner. Lean and athletic build, not simply "skinny".
March 25, 2010
Eating -
Ate pretty well today. Focusing on good proteins and limiting the carbs. Had scrambled eggs with a bit of mozzarella cheese and a banana for breakfast. Drank only water all day long. Ate a charbroiled chicken breast and half of a bun with a little mayo for lunch. 1 package of instant oatmeal for mid afternoon snack. Peanut butter crackers immediately after workout. Homemade pizza topped with roasted eggplant and cherry tomatoes for dinner. Considerable amount of carbs for dinner, but I'm ok with that considering the workout for the day.
Workout -
Couch to 5k - Week 4 Day 2 - jog 1/4 mile, walk 1/8 mile, jog 1/2 mile, walk 1/4 mile, jog 1/4 mile, walk 1/8 mile, jog 1/2 mile
Weight training -
Dumbell split squats - 3 sets of 12 reps each side
Pushups - 3 sets of 20 (used modified pushup position)
Pull ups - 3 sets of 10 (used machine that assists)
Seated dumbbell curl/shoulder press - 3 sets of 12 each side
Ab workout -
Reverse crunches - 14 reps
Crossover crunches - 14 reps each side
Flat footed crunches - 14 reps
Supermans - 14 reps holding 2 seconds each time
How I feel the day after -
Increasing soreness as the day goes on, but nothing like what I anticipated. Good energy level. Anxious to get back in the gym tomorrow.
Goals -
Short term - Be able to confidently wear the swimsuit I have picked out in the Athleta catalog by summer time.
Long term - Live a healthy, active lifestyle. Learn to be an endurance runner. Lean and athletic build, not simply "skinny".
Thursday, March 25, 2010
Considering Food
"If it didn't have a mother and it didn't grow out of the ground, don't eat it."
~Jillian Michaels
in Mastering Your Metabolism
~Jillian Michaels
in Mastering Your Metabolism
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