Thursday - Run on the treadmill + 20:00 yoga on netflix
Slept in and ran in the morning instead. I had to fit my run in between ticket pulls, so I ran 25 minutes, then went & did tickets and then went back and ran another 13 minutes. I also decided to do some short 10 minute yoga clips from Netflix. The yoga was fine. One was supposed to be Yoga Burn, which was supposed to increase your heart rate (not sure it really did that) and the other was just Yoga for stretching & flexibility. It was a nice way to add a little bit of yoga into my day without having to do 30 or 90 minutes of it. I'll try it again... maybe a different one.
Friday - P90x Back/Legs
Did my workout at 5:15pm and killed it with the pullups. Definitely makes a difference when you do it later in the day vs. first thing in the morning without any fuel in your body. And I'm really enjoying getting up in the morning and reading for a while before getting my day started. I may try to do that more often.
In regards to my eating... Since coming home from Michigan I have really focused on eating lots and lots of highly micro-nutrient dense foods (vegetables, greens & fruit). I have added salads to my lunches and our dinners, in addition to my daily 32-48 oz of green smoothie. I snack on celery or sugar snap peas. I'm drinking my water throughout the day.
Thursday and yesterday especially (the days that I added a salad to my lunch) I've noticed that I'm not as hungry as I usually am in the later afternoon. I've also noticed that I'm very satisfied at the end of the day - I have a significant number of calories left and I don't have any cravings to fill or feel a need to eat more because I can. Yesterday I ended the day with over 500 calories left and I felt completely satisfied. I am not hungry right now (8:45am Sat morning). I think that I'm experiencing what Dr. Joel Fuhrman talks about - when your nutrient needs are satisfied, your cravings will disappear. When you are no longer eating the processed garbage, you no longer crave it. When your nutrient needs are satisfied, you are satisfied and do not have a need to over eat. There is no toxic hunger because you're not eating processed crap. I'm experiencing that.
Thats not to say that I won't be eating garbage on occasion - like I'm really looking forward to having pizza tonight - but I'm really happy with eating this way. I'm not missing out on anything and I enjoy the food. I am able to perform well in my workouts and I have loads of energy. I do not have the 4:00 exhaustion anymore. I'm thrilled with all of this!
Saturday - Run intervals on the treadmill
Ran the following intervals
5.0 - 2:00
5.5 - 1:00
6.0 - 1:00
6.7 - 2:00
6.0 - 1:00
5.5 - 1:00
5.0 - 2:00
Repeat 3x (3 miles)
Then the following
5.5 - 1/4mile
6.7 - 1/4 mile
Repeat 4 times (2miles)
Total 5 miles in 52:00
Thursday, January 26, 2012
Wednesday, January 18, 2012
Wednesday January 18, 2012
Workout: P90x Shoulders/Arms
64:00 Avg HR 94
Yesterday I did Plyometrix and hated every single second of it while I was doing it. Holy cow, it doesn't get better with time. Ugh.
Today, shoulders/arms. I don't feel like this is a terribly difficult workout. My heart rate, obviously, does not get very high throughout the time, which is fine - its a strength workout - but I don't know... not even sure how to explain it. Just don't feel super challenged on this one.
On a different note, my back muscles are so clenched up I'm having a pretty hard time functioning in life. Every move I make hurts. I have a knot that runs the entire length of my back - from my butt up to my shoulders. I'm rarely comfortable. I'm not sure what is going on and how to stop it or make it better.
64:00 Avg HR 94
Yesterday I did Plyometrix and hated every single second of it while I was doing it. Holy cow, it doesn't get better with time. Ugh.
Today, shoulders/arms. I don't feel like this is a terribly difficult workout. My heart rate, obviously, does not get very high throughout the time, which is fine - its a strength workout - but I don't know... not even sure how to explain it. Just don't feel super challenged on this one.
On a different note, my back muscles are so clenched up I'm having a pretty hard time functioning in life. Every move I make hurts. I have a knot that runs the entire length of my back - from my butt up to my shoulders. I'm rarely comfortable. I'm not sure what is going on and how to stop it or make it better.
Monday, January 16, 2012
Monday January 16, 2012
Workout: p90x Chest/Back
Avg HR 128
So begins our second round of p90x. We've lined it up so that our week in Mexico will line up with a recovery week, so I don't think we will have obstacles with staying on track and sticking with it. Starting weight: 128.4
The workout was good. I've regressed a bit since ending our first round - took a couple of weeks of in between and ate a lot of garbage during the last week of 2011. My weight is slightly higher than when we were finishing up, too.
We are also going to ramp up our green smoothies & raw food consumption. We've both really learned a lot from Dr. Joel Fuhrman and I have read 2 books about the benefits of green smoothies. I'm convinced this is the way we should be eating. It will be interesting to see if it is really doable - in terms of time and money. So far it has been fine. I have a freezer stocked with assorted greens and I keep the kitchen stocked with fruits and veggies. We are aware of making better choices when we eat out and try to eat as many plants as possible wherever we're eating. That means huge salads, possibly vegetarian dishes etc. Amazingly, Dave is even choosing to eat mushrooms now (something he has always despised). And I have seen my cravings for sugar & processed/fatty foods change depending on how I'm eating. When I eat tons of greens, fruits & vegetables I don't crave sugar and garbage food. When I eat sugar, i start craving the sugar and garbage again - this was remarkably true last week & this past weekend. Last week I upped my green smoothie consumption to 1 quart/day & focused on eating a lot of vegetables and I found myself craving vegetables. This weekend we went to Mike & Cara's for the weekend and had garbage and this morning I woke up craving treats with my coffee.
I also notice a significant change in how much my joints ache and how much my hands fall asleep (circulation) based on how well I'm eating. So I'm dialed in to doing this and actually, I love the food so its not a hard thing to do. Again, the hard part is the time & money, so we'll see how we can work around it somehow.
Avg HR 128
So begins our second round of p90x. We've lined it up so that our week in Mexico will line up with a recovery week, so I don't think we will have obstacles with staying on track and sticking with it. Starting weight: 128.4
The workout was good. I've regressed a bit since ending our first round - took a couple of weeks of in between and ate a lot of garbage during the last week of 2011. My weight is slightly higher than when we were finishing up, too.
We are also going to ramp up our green smoothies & raw food consumption. We've both really learned a lot from Dr. Joel Fuhrman and I have read 2 books about the benefits of green smoothies. I'm convinced this is the way we should be eating. It will be interesting to see if it is really doable - in terms of time and money. So far it has been fine. I have a freezer stocked with assorted greens and I keep the kitchen stocked with fruits and veggies. We are aware of making better choices when we eat out and try to eat as many plants as possible wherever we're eating. That means huge salads, possibly vegetarian dishes etc. Amazingly, Dave is even choosing to eat mushrooms now (something he has always despised). And I have seen my cravings for sugar & processed/fatty foods change depending on how I'm eating. When I eat tons of greens, fruits & vegetables I don't crave sugar and garbage food. When I eat sugar, i start craving the sugar and garbage again - this was remarkably true last week & this past weekend. Last week I upped my green smoothie consumption to 1 quart/day & focused on eating a lot of vegetables and I found myself craving vegetables. This weekend we went to Mike & Cara's for the weekend and had garbage and this morning I woke up craving treats with my coffee.
I also notice a significant change in how much my joints ache and how much my hands fall asleep (circulation) based on how well I'm eating. So I'm dialed in to doing this and actually, I love the food so its not a hard thing to do. Again, the hard part is the time & money, so we'll see how we can work around it somehow.
Thursday, January 12, 2012
Thursday January 12, 2012
Workout: treadmill
Ran on the treadmill this morning and I could tell that my legs are toast. I think it probably would have been good to have a rest day today. I gave myself permission to jump off for a drink after every song... that helps and hurts my workout. In the boring basement with nothing to look at while I'm running it gives me motivation to run to the end of the next song and keep going, however, it also makes it so I never really settle in to the workout. I was fine with it - my legs were extraordinarily tired this morning.
I ended up running 2.5 miles in 24:00. I wanted to do a full 30:00, but I didn't have enough time due to excessive dawdling before getting down there. Average heart rate was 164.
Ran on the treadmill this morning and I could tell that my legs are toast. I think it probably would have been good to have a rest day today. I gave myself permission to jump off for a drink after every song... that helps and hurts my workout. In the boring basement with nothing to look at while I'm running it gives me motivation to run to the end of the next song and keep going, however, it also makes it so I never really settle in to the workout. I was fine with it - my legs were extraordinarily tired this morning.
I ended up running 2.5 miles in 24:00. I wanted to do a full 30:00, but I didn't have enough time due to excessive dawdling before getting down there. Average heart rate was 164.
Wednesday, January 11, 2012
Wednesday January 11, 2012
Workout: Biggest Loser Cardio Max
Did Cardio Max again this morning. Its a killer - not only are my thighs BURNing, but my heart rate is really elevated, too. I think some of it is like extended plyometrix... some of the same exercises, but for much, much longer than you do them on p90x. Pretty much Bob Harper is out to destroy my thighs.
Avg HR: 146
Did Cardio Max again this morning. Its a killer - not only are my thighs BURNing, but my heart rate is really elevated, too. I think some of it is like extended plyometrix... some of the same exercises, but for much, much longer than you do them on p90x. Pretty much Bob Harper is out to destroy my thighs.
Avg HR: 146
Tuesday, January 10, 2012
Tuesday January 10, 2012
Running: 3.28 miles
Took advantage of the over 50 degree and sunny weather again this afternoon. I volunteer for Nora's class on Tuesdays at 12:55, so I ran to school - 1.5 miles in 15 minutes (avg hr 166)- volunteered for 30 minutes and then ran home - 1.75 miles in 17:45 (avg hr 170). The run there felt great, although much of it was on an incline and against the wind. The run home felt terrible after about a mile... the last part was a struggle to keep going: my lower back was clenching and I didn't have any energy. As I was running I realized that I had only consumed 100 calories up till that point, so I'm sure that had a lot to do with it. Felt good to run again, though. So delighted to have this unexpected weather in the winter months! Tomorrow is supposed to be the same, so maybe I'll go out for a short run again tomorrow afternoon (have to volunteer at Georgia's class so I won't have much time).
Yesterday I did Biggest Loser Boot Camp. Its an okay workout, but my heart rate was not very elevated. I like the Cardio Max workout better and will probably do that again this week at some point.
Next week - p90x second round!
Took advantage of the over 50 degree and sunny weather again this afternoon. I volunteer for Nora's class on Tuesdays at 12:55, so I ran to school - 1.5 miles in 15 minutes (avg hr 166)- volunteered for 30 minutes and then ran home - 1.75 miles in 17:45 (avg hr 170). The run there felt great, although much of it was on an incline and against the wind. The run home felt terrible after about a mile... the last part was a struggle to keep going: my lower back was clenching and I didn't have any energy. As I was running I realized that I had only consumed 100 calories up till that point, so I'm sure that had a lot to do with it. Felt good to run again, though. So delighted to have this unexpected weather in the winter months! Tomorrow is supposed to be the same, so maybe I'll go out for a short run again tomorrow afternoon (have to volunteer at Georgia's class so I won't have much time).
Yesterday I did Biggest Loser Boot Camp. Its an okay workout, but my heart rate was not very elevated. I like the Cardio Max workout better and will probably do that again this week at some point.
Next week - p90x second round!
Friday, January 6, 2012
Friday January 6, 2012`
Not going to bother trying to catch up from the last time. It was Christmas. I continued p90x throughout, but have felt like I'm fighting something for the last week or so. This was our last week of p90x and I've kind of missed all of the workouts - I did plyometrix on Tuesday, but slept the other mornings. If I have something its the worst... I don't feel sick, but my body is achy and run down and I can't find energy anywhere if you paid me. I'm falling asleep early and sleeping late. Maybe it is my body's way of telling me I'm stupid for giving in to sugary food over the holiday week. Whatever.
HOWEVER.
It is over 50 degrees and sunny today and I couldn't pass up the opportunity to run outside. In shorts. And a tank top. Ridiculous.
I cowboy'd up and made of goal of running my 5 mile route down the path on 151st. I was worried it was going to be too much, but instead I absolutely rocked it. I took a short break at the non-working drinking fountain and then a short walking break at the top of the last hill on 151st street. Other than that I ran the entire thing and I feel awesome. My legs are so sore from doing the Biggest Loser Cardio Max workout yesterday morning and my hips were killing me and my lower back was clenching up, but I mentally gutted through it and enjoyed it. I'm awesome. I'm so flipping proud of myself!
5.09 miles. 52:20 total time. Avg 10:16 pace. Average heartrate: 172. Peak heart rate: 191
I can't remember the last time I ran this route - It has to have been over a year ago. I'm not sure I've run more than 3 miles in over a year, so this is awesome! Yea me!
And shorts and a tank top on January 6th. Hello.
HOWEVER.
It is over 50 degrees and sunny today and I couldn't pass up the opportunity to run outside. In shorts. And a tank top. Ridiculous.
I cowboy'd up and made of goal of running my 5 mile route down the path on 151st. I was worried it was going to be too much, but instead I absolutely rocked it. I took a short break at the non-working drinking fountain and then a short walking break at the top of the last hill on 151st street. Other than that I ran the entire thing and I feel awesome. My legs are so sore from doing the Biggest Loser Cardio Max workout yesterday morning and my hips were killing me and my lower back was clenching up, but I mentally gutted through it and enjoyed it. I'm awesome. I'm so flipping proud of myself!
5.09 miles. 52:20 total time. Avg 10:16 pace. Average heartrate: 172. Peak heart rate: 191
I can't remember the last time I ran this route - It has to have been over a year ago. I'm not sure I've run more than 3 miles in over a year, so this is awesome! Yea me!
And shorts and a tank top on January 6th. Hello.
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