Hump day workout

Today once again was a mix it up day. Our bodies get use to doing the same thing over and over again. Our muscles have memory and they will work on the same way over and over again without really much effort.

SO on Wednesdays I try to Mix it up.

I do my 10/10/10 x2 workout!

I spent 10minutes on the treadmill at a 4.5 incline and 4.5 mph. I switch back and forth from walking to jogging. This is tough for me, but I'm a visual person so I watch the timer. It's only 10 minutes I can do it!

Then ..
I switch to the stationary bike for 10 minutes with a resistance of 15. This is also tough for me! but again it's only 10 minutes.

Then ...
I switch to the elliptical for a crossramp of 20 and a resistance of 20.

All of these are at the top of my ability, but it switches the muscles in my legs causing them train and not run on memory.

Then....
I go through the machines again, 10 minutes again on each, but with lower speeds and inclines. it's not 'I'm going to die before the 10 minutes is up' time, it's a "I'm working but I'm good' time.

Personal Trainer Day 1

As the winner of the Y's Slim Down challenge I won 4 1 hour sessions with a Personal Trainer! Just the Trainer and Me! .... for 1 hour... Me and her, 60 minutes.

It was good, considering I didn't do any upper body last week and knew it was going to be hard.

We did .....
Pulling her with the rope
triceps weights
up right rows (shoulders)
push back (shoulders)
over head weights (shoulders)
bench press
step up
inch worm (core, not my favorite but I did them)
ball against the wall
planks (core)
superman (core)
circle 8 (core)

for 60 minutes, just Jenna and I!
well, not Jenna doing, she counts .. I do!

Monday's Motivation!

Y 5

After not working out all week, I just wasn't in the mood to do it today. My body was sore all over and that little voice in my head was telling me that I just didn't have the energy to do it today. thankfully I remembered my Challenge ... It was Saturday and I needed to do a 5k today!

I sat right here and went through my Motivational things in PINTEREST found things like this .......

So even though I still didn't want to workout when I got to the Y I still did it. About 7 to 10 minutes into the workout it was Game on! I was in the mode and trying to improve that 5k, feeling great and glad to be there!

I got my 5k done in 42 minutes flat. During the first few minutes I was just walking, and not too quick at that! so my time was pretty quick once the endorphins kicked in.

After the 3.1 miles I played around with the incline for the remaining 18 minutes of the hour. I finished with a 4.45 miles in 60 minutes.

I may be sore tomorrow but I won't be sorry! Yea ME!

what a week.

I've had to put working out on the back burner this week.

I got a workout in Monday then for lunch at a fabulous black bean and brown rice burrito. When I went to put lettuce on it a piece dropped to the counter.....I picked it up popped it in my mouth... chomped down and cracked 2 teeth!

These were teeth we (the dentist and I) were watching and waiting for the cracks to begin! So this little piece of lettuce was the trick!

It wasn't too painful but I couldn't eat on that side, I could only drink out of straw so working out was going to a challenge. I tried walking but the bounce was too much so I went to the bike. That worked!

I got my crown (part one) yesterday (Wednesday) so things are super sensitive today.

I'm hoping to get the Y tomorrow afternoon ... at least to weigh! That should be a good number!

Monday's Motivation!

Y 5

Today was another Saturday with another 5k towards my Challenge.

BUT

Today I decided that I was going to start working towards my "moving to a 10k" goal. I was going to "wog" (walk/jog) at a race pace for the entire 1 hour. I averaged a pace of 4.5 mph so I ended up with 4.5 miles! I am pleased!

I signed up for my next 5k this past week. I had the choice of the 5k or a 10k. I really wanted to register for the 10k but knew I'd better train for it before I took the plunge. So dive in is what I did today.

I have been thinking that I was jogging at a pace that was too face for me! On the treadmill I jog at 5 mph and really can't go very long. So today I moved it down to 4.8mph and was able to jog for 10 minutes and then rest walk for 10 minutes. Since this was new for me, I couldn't really do it for the entire hour but it was an encouraging start!

My weight has just been stuck! it's getting frustrating since I have turned down some really tempting and tasty things and it still stays the same. I know it will break through but really... REALLY!

Wednesday's Cardio workout

today was a 10/10/10 x2 day.

10 on the treadmill 4mph with an incline of 5
10 on the recumbent bike resistance at 12
10 on the elliptical 20 incline 20 resistance

then back start them again only abit more easier
10 on the treadmill 4 mph with an incline of 3.5
10 on the bike resistance at 9 (that was really too easy probably will go with a 10 next time)
10 on the elliptical 6 incline with a 15 resistance

My legs are tired!
I'm all sweaty!
and ready to conquer the day!

Mix it up.... in the water

I needed to modify a couple of things:

Like the pool side sit ups, I had to do them on the ladder.

Also the Up and Outs, I don't know what was wrong there just didn't work the way I thought they would. As a matter of fact they didn't happen at all! I made up for that by just swimming, kicking mostly and doing the back stroke.

I liked this workout, it worked my muscles in a new way. That's always a good thing. Yes, I'm already sore (just a hours after the fact).

Movation for Monday

This is a hard concept for women. We like to make sure everyone is taken care of before we walk out the door to do something for us! RIGHT?? I once read a book that started out with a story of the author whose husband gave her an afternoon off from being the mom and wife. She could go do anything SHE wanted. She first of all ran her errands then she sat, and she sat she sat in a parking lot because she could not think of one thing she wanted to do for herself. By the time it was over she was crying, she knew she was someone's wife, someone's mother, someone's child, but she wasn't something on her own. You are good enough to take care of!

I am worth the time it takes to exercise

I am worth the time it takes to eat right

I am worth it, period!

Saturday's Y 5

Ok I've just been in funk the past couple of days. I'm sure it's a result of all the funk junk that I've eaten.

It was a real struggle getting myself out of the house to get my challenged 5k in but I did it!

It was a Y 5 today. I did 3.1 miles in 42.40.

I slowed down and finished at 3.22 in 45 minutes and then switched to the recumbent bike and rode for 15 more minutes (2.6 miles). I then did one circuit with weights (upper body and abs).

OK confusion time ... I stepped on the scale. It wasn't pretty but this trip to the Y was to get me back on track! I have work to do.

I chatted with Rusty about what his 'turn 'n burn' was all about. FEAR and mental adjustment is what I need. Those and a desire to workout late at night. That's probably the biggest challenge for me!

Vacation Frustration

I know it's never bad to just take a vacation from working out and I know it's not bad to relax your standards of strict eating on vacation. BUT I just returned from 1st a weekend of wonderful family reunion food. I was all good and if that had been my only time to binge it would have been good! BUT we (my youngest son and I) turned right around and left on a mini waterpark vacation with grandma.

My mother is the one that taught me to eat. To eat unhealthy. It's just the way she was raised and she's always prided herself on being a good cook. I was so disappointed in myself at how quickly I just slide right back into that habit.

I had checked to see what kind of snacks she was taking and brought my healthier snacks (hummus, wholy guacamole, triscuits and carrots), so I did get a couple of veggies in. But the scales were not balanced and the temptations were too great. Really who can turn down a pile of M&M's or homemade chocolate chip cookies for a carrot!?

I'm just chalking it up to a learning experience and moving forward. Or moving forward after this junk food fog leaves my body!

It's really all Mental

I was just thinking this morning of how my efforts with exercise is all really a mental thing.

I lack confidence with my body, with my ability and with my endurance.

More times than not I just need someone (my trainer) to say "you can do this".

This really says it all, that little voice that says, "lets quit" is a very strong force!

Race for the Stars

Today was the

"Race for the Stars"

5k!

I knew this course and was mentally

alittle weary of it but I also knew that I could do it.

OK this picture doesn't do it justice!

It's a monster of a hill with a steep incline!

and we had to do it twice!

Did you hear me?

2 times up this baby?

right in the middle of the race

Action Shot or Silly Shot??

I am beyond happy with my time!

I did this 5k in 40.40. Just 5 seconds more than my Prairie Punisher time . The Prairie Punisher was basically a flat course. There was one very slow rising hill but other than it was FLAT! So for me to add this Monster of a hill twice & in an extra 5 seconds

I'M THRILLED!

One Picture.. says it all!

Metro Slim Down

Last week we started a Metro wide Slim Down challenge.

I took a few days off from workout hard,
and being so strict with my diet.

Had a Birthday, and Birthday cookies.

But now I'm back on track.

Working hard and Eating right.

Semi Private training

As part of my winning the Y's Slim Down. My team won semi private training.

We've been meeting with our trainer 2 times a week for the past couple of weeks.

Today we got to BOX!

it was so tiring ~
it was so physical ~
but it was so much FUN!

Says it all....

Prairie Punisher 5k

This morning G and I were up and out the door by 5:45am.

Our Prairie Punisher 5k started at 7am.

Our before race picture .....

AFTER ...

G did his 5k in 37.02
Me in 40.35 minute

This Race is really a Dualthon. That's the main draw for people who do Triathlons.
A Dualthon is running a 5k, biking 21 miles and then running a 5k again!
Crazy people! Fun to watch but Crazy all the same!

and SHE TAKES IT ALL!

Lost 13 pounds and 7 inches in 6 weeks!

No pills, no drinks, just by the sweat of my brow!