I needed a pick me up and a little extra motivation after I had to cancel my half marathon. So I joined Patrick in the Sparta Challenge! Its a 9 week program, 5 workouts a week, designed to improve overall strength. It is HARD! I have been shaking from exhaustion and close to tears more than once! and this is only week 1!!! It is a lot of lifting and AB work (be proud! I HATE abs). There is an eating program too- but I am opting out of that portion this time around. As I am sure I will do this 9 week program again when I am not still nursing; and it requires me to take quite a few products that are "if-y" for nursing women. I have decided to just keep taking my vitamins and supplements; and focusing of eliminating the bad stuff while indulging in the healthy foods.
I am typically the endurance junkie- I love to work out for a long time at a consistent speed. Short and Fast is a totally foreign concept for me! AND it kicks my butt! Like 4 out of 5 of these workouts are lifting with minimal cardio. Wednesday is "Cardio Warrior" day- and it has lots of sprints, box jumps, and other hellish stuff! It makes me miss my 6 mile runs! But I am enjoying a new challenge! I have NEVER worked out like this before!!! I KNOW I can run for a long time, I have run a marathon and distanced trained my whole life! But it is fun to see me get STRONG! It is a new challenge for me and I am loving it! (well except the abs- I will never love abs...). But just because I am me- I will probably still fit in a "comfort run" on Saturday.... I am thinking about 6 miles tomorrow. Ahhh, it sounds nice. :)
If you want a copy of the Sparta Challenge- I can email you one, all you have to do is ask!
Ta Ta for Now-
Lauren
Friday, February 27, 2009
Metabolism of a Slug?
Ok, so who knows...maybe slugs don't have sluggish metabolisms, but I feel like I do. So, in my quest to improve my metabolic activity I came across this information that may be helpful to all of us, especially those past or nearing the dreaded 30 yr. old mark.
Wrinkles, sagging skin, and graying hair aren't the only crosses you have to bear as you age. Your metabolism also makes the growing-older hit list.
After age 30, metabolism slows by about 2% per decade, thanks to a loss of muscle mass -- we lose as much as 50% of our muscle mass between the ages of 20 and 90, and the rate of loss is especially pronounced from ages 50–70.
Why is that important? The less muscle you have, the fewer calories you burn, and that can add up to age-related weight gain. For women, menopause can slow metabolism even more. Yes, life is unfair, especially since women have slower metabolisms than men to begin with because of their naturally higher levels of body fat. Here are some tips to help you boost your metabolism.
Metabolism Boosting Tip #1 -- Eat breakfast. Breakfast gets your metabolism out of its resting state and back into burning mode. Skipping breakfast and other meals may prompt your body to store calories as fat rather than to burn them, in case your body won’t be getting more food any time soon. Infrequent eating may also prompt you to overeat later as a result of excessive hunger.
Metabolism Boosting Tip #2 -- Eat frequently. Instead of eating three large meals a day, spread out your food consumption (for example, eating small amounts of food every three hours or so) to keep your metabolism at work, burning and processing calories all day long. An added bonus: Eating smaller, more frequent meals is more filling than eating the same amount of calories in three large meals.
Metabolism Boosting Tip #3 -- Eat more lean protein. A recent Dutch study found that consuming a third of your daily calories from protein can boost metabolism. The reason: Your body burns more calories when digesting proteins vs. carbohydrates or fats. Protein also makes you feel more satisfied, so you may end up eating fewer overall calories. Be sure to choose non-fatty protein sources, such as lean meat, poultry without the skin, beans, and nonfat dairy products.
Metabolism Boosting Tip #4 -- Exercise frequently. Regular aerobic activity, such as brisk walking, swimming, dancing, or biking, keeps your metabolism in high gear. The latest national guidelines recommend getting 60 minutes of moderate to vigorous exercise on most days of the week to prevent weight gain.
Metabolism Boosting Tip #5 -- Strength train. Resistance training -- working with machines or free weights -- can help counter some of the muscle loss that normally occurs with aging. And as we said before, the more muscle you have, the more calories you burn (the body uses more energy to maintain muscle than fat tissue). Two to three weekly sessions of strength training that work the major muscle groups in the chest, arms, legs, and back should do the trick.
Metabolism Boosting Tip #6 -- Get enough sleep. Inadequate slumber may affect your weight -- not only because you’ll be too tired to exercise but also because tiredness may lead to snacking as a “pick-me-up.” In fact, a study of over 1,000 people found that those who sleep less than the recommended eight hours a night weigh more than those who get adequate rest. In addition, researchers are investigating whether lack of sleep affects appetite-regulating hormones.
Metabolism Boosting Tip #7 -- Move as much as possible. Research from the Mayo Clinic shows that people who fidget and move around a lot, even if they don't formally exercise, have more active metabolisms and burn more calories than nonfidgeters. In their study, fidgeters moved about 152 minutes longer per day than nonfidgeters -- and as a result burned 350 more calories a day. The lesson: Take every opportunity to move a little more during your day, from changing the TV channel by hand to pacing while talking on the phone and standing when you could be sitting.
Geesh, after reading Tip #6, I realized I fall victim to the "tired eater syndrome". I know I've grabbed a snack on many occasions, not because I was truly hungry, but because I was truly tired! So, if you're not getting your 8 hours of sleep each night (trust me, I know this is difficult with kids), that might be a good goal to add to your list!
OK...my workout report for the week:
Monday: 1 hour of racquetball and separate ab workout
Tuesday: ran 1.5 miles/biked 5 miles
Wednesday: ran 1.5 miles/biked 5 miles/lifted weights (arms)
Thursday: 1 hour of racquetball, jogged 1 mile, biked 5 miles
Friday: so far, just abs...hitting the gym this afternoon :)
Saturday: ?? I hope I can find the motivation to go....give it to me ladies! :)
Wrinkles, sagging skin, and graying hair aren't the only crosses you have to bear as you age. Your metabolism also makes the growing-older hit list.
After age 30, metabolism slows by about 2% per decade, thanks to a loss of muscle mass -- we lose as much as 50% of our muscle mass between the ages of 20 and 90, and the rate of loss is especially pronounced from ages 50–70.
Why is that important? The less muscle you have, the fewer calories you burn, and that can add up to age-related weight gain. For women, menopause can slow metabolism even more. Yes, life is unfair, especially since women have slower metabolisms than men to begin with because of their naturally higher levels of body fat. Here are some tips to help you boost your metabolism.
Metabolism Boosting Tip #1 -- Eat breakfast. Breakfast gets your metabolism out of its resting state and back into burning mode. Skipping breakfast and other meals may prompt your body to store calories as fat rather than to burn them, in case your body won’t be getting more food any time soon. Infrequent eating may also prompt you to overeat later as a result of excessive hunger.
Metabolism Boosting Tip #2 -- Eat frequently. Instead of eating three large meals a day, spread out your food consumption (for example, eating small amounts of food every three hours or so) to keep your metabolism at work, burning and processing calories all day long. An added bonus: Eating smaller, more frequent meals is more filling than eating the same amount of calories in three large meals.
Metabolism Boosting Tip #3 -- Eat more lean protein. A recent Dutch study found that consuming a third of your daily calories from protein can boost metabolism. The reason: Your body burns more calories when digesting proteins vs. carbohydrates or fats. Protein also makes you feel more satisfied, so you may end up eating fewer overall calories. Be sure to choose non-fatty protein sources, such as lean meat, poultry without the skin, beans, and nonfat dairy products.
Metabolism Boosting Tip #4 -- Exercise frequently. Regular aerobic activity, such as brisk walking, swimming, dancing, or biking, keeps your metabolism in high gear. The latest national guidelines recommend getting 60 minutes of moderate to vigorous exercise on most days of the week to prevent weight gain.
Metabolism Boosting Tip #5 -- Strength train. Resistance training -- working with machines or free weights -- can help counter some of the muscle loss that normally occurs with aging. And as we said before, the more muscle you have, the more calories you burn (the body uses more energy to maintain muscle than fat tissue). Two to three weekly sessions of strength training that work the major muscle groups in the chest, arms, legs, and back should do the trick.
Metabolism Boosting Tip #6 -- Get enough sleep. Inadequate slumber may affect your weight -- not only because you’ll be too tired to exercise but also because tiredness may lead to snacking as a “pick-me-up.” In fact, a study of over 1,000 people found that those who sleep less than the recommended eight hours a night weigh more than those who get adequate rest. In addition, researchers are investigating whether lack of sleep affects appetite-regulating hormones.
Metabolism Boosting Tip #7 -- Move as much as possible. Research from the Mayo Clinic shows that people who fidget and move around a lot, even if they don't formally exercise, have more active metabolisms and burn more calories than nonfidgeters. In their study, fidgeters moved about 152 minutes longer per day than nonfidgeters -- and as a result burned 350 more calories a day. The lesson: Take every opportunity to move a little more during your day, from changing the TV channel by hand to pacing while talking on the phone and standing when you could be sitting.
Geesh, after reading Tip #6, I realized I fall victim to the "tired eater syndrome". I know I've grabbed a snack on many occasions, not because I was truly hungry, but because I was truly tired! So, if you're not getting your 8 hours of sleep each night (trust me, I know this is difficult with kids), that might be a good goal to add to your list!
OK...my workout report for the week:
Monday: 1 hour of racquetball and separate ab workout
Tuesday: ran 1.5 miles/biked 5 miles
Wednesday: ran 1.5 miles/biked 5 miles/lifted weights (arms)
Thursday: 1 hour of racquetball, jogged 1 mile, biked 5 miles
Friday: so far, just abs...hitting the gym this afternoon :)
Saturday: ?? I hope I can find the motivation to go....give it to me ladies! :)
Sunday, February 22, 2009
Dear Butt..
DEAR BUTT,
I'd like it if you were perky, round & firm..
How to obtain this, I must learn..
Im tired of you being flat--like a pancake.
A future of "mom jeans" I forsake!
A dimple, a pimple? I don't want these!
I want something worth a squeeze!
Please My Butt, My Rear-end, My Behind..
The solution for my plight I MUST FIND!
(please comment with any & all FABULOUS buttox-tushie-junk-in-da-trunk workouts!)
How to obtain this, I must learn..
Im tired of you being flat--like a pancake.
A future of "mom jeans" I forsake!
A dimple, a pimple? I don't want these!
I want something worth a squeeze!
Please My Butt, My Rear-end, My Behind..
The solution for my plight I MUST FIND!
(please comment with any & all FABULOUS buttox-tushie-junk-in-da-trunk workouts!)
Saturday, February 21, 2009
Confessions
OK- so for the last 10 weeks I have been doing great! Staying consistent, working hard, the whole bit..... THEN came this week- blah!
I started out really "low" Monday and just couldn't get ANYTHING done. Then Tuesday was the same. Wed came and I was like- OK I feel better Lets Go! BUT then Patrick called and told me He would be traveling during my Half Marathon, so I couldn't run it..... ARGHHHHH!!!! So I rebelled, and didn't run wed; and by Thursday I decided this week was a wash. SO no working out all week!! :( I am so lame!
The good news about me- when I workout I eat better! The bad news- When I don't workout I eat CRAP!!!!! and usually lots of it! I think this week I have survived on chocolate, cake and caffeine alone... YEP that's it! SO GROSS!!
SO anyway needless to say- I feel yucky, and I am renewing my commitments this week. I am craving a good run!!!
Its enough to make you say "oh! my! CHUBBINESS!!!"
I started out really "low" Monday and just couldn't get ANYTHING done. Then Tuesday was the same. Wed came and I was like- OK I feel better Lets Go! BUT then Patrick called and told me He would be traveling during my Half Marathon, so I couldn't run it..... ARGHHHHH!!!! So I rebelled, and didn't run wed; and by Thursday I decided this week was a wash. SO no working out all week!! :( I am so lame!
The good news about me- when I workout I eat better! The bad news- When I don't workout I eat CRAP!!!!! and usually lots of it! I think this week I have survived on chocolate, cake and caffeine alone... YEP that's it! SO GROSS!!
SO anyway needless to say- I feel yucky, and I am renewing my commitments this week. I am craving a good run!!!
Its enough to make you say "oh! my! CHUBBINESS!!!"
Wednesday, February 18, 2009
You're Not Ready For My Jelly!
Ok. So, my name is Mom (more like "Mom...Mom...Mom!!" as of late) and I'm a recovering junk-a-holic. As such, I am now a HUGE fan of the gym. My gym of choice is our local YMCA where I have had a family membership since last June, but am just discovering there is more than just the front membership desk and children's swimming lesson observation area.
Anyhow, I don't think you're ready for my "jelly"...so I won't be posting any "before" photos for you. Suffice it to say, baby #3 has put me on a bizarre weight roller coaster that I've never really been on before, but am anxious to get off of before it derails.
One of my New Year's Resolutions is to get back "in shape" (the definition of which continues to evolve as I've witnessed that health and weight don't always coincide). I've been working out several times a week and am definitely more conscious about what I eat, but still have a long way to go to have a good body image. I am hoping by the time I see you all this summer for reunion, I will be much further down the path to my "in shape" goal.
I will try to post weekly on how I am doing and give you a run down on work outs and weight loss, but I make no guarantees. I definitely won't be posting any push up videos, lol. (Mari...I can't do 'em either!)
Since I started my fitness kick in mid-January I've lost about 7-8 lbs and am already feeling more energenic. Hopefully, I can kick it up a notch now that winter will be behind us soon and I can do more exercising outside.
This girl is aiming to be jelly free!
Anyhow, I don't think you're ready for my "jelly"...so I won't be posting any "before" photos for you. Suffice it to say, baby #3 has put me on a bizarre weight roller coaster that I've never really been on before, but am anxious to get off of before it derails.
One of my New Year's Resolutions is to get back "in shape" (the definition of which continues to evolve as I've witnessed that health and weight don't always coincide). I've been working out several times a week and am definitely more conscious about what I eat, but still have a long way to go to have a good body image. I am hoping by the time I see you all this summer for reunion, I will be much further down the path to my "in shape" goal.
I will try to post weekly on how I am doing and give you a run down on work outs and weight loss, but I make no guarantees. I definitely won't be posting any push up videos, lol. (Mari...I can't do 'em either!)
Since I started my fitness kick in mid-January I've lost about 7-8 lbs and am already feeling more energenic. Hopefully, I can kick it up a notch now that winter will be behind us soon and I can do more exercising outside.
This girl is aiming to be jelly free!
Tuesday, February 17, 2009
Tick Tock
Here is my update! Training has gone pretty well, its only been a week so how hard can it be? lol! Lets just say lifting is a whole new world for me right now...I am SO WEAK. Its really pathetic actually BUT at least I am trying :) For Valentines, Chris spoiled me & got me a Garmin 405 running watch. I LOVE IT. It can do so many things, I haven't even begun to explore the possibilities! I ran with it for the first time today & its awesome! The satellite tells me how fast, far & what my pace is. I am sure more, I just haven't figured it all out yet.
I ran 4 times last week (including our little jaunt down the 10Freeway in the middle of the ARIZONA desert!) I lifted once. This week I lifted & ran twice..I hope to run 3 more times with one day of cycle & to lift one more time. That is the PLAN, lets hope life doesn't get in the way. My runs haven't been more than 3miles each, but I am hoping to build on that next week.
Also, I am trying to cut back on juice. I know its a MIRACLE! I usually consume about 30oz a day...I know..Im an addict. I am gonna take it slow, but Im gonna drink 16oz or less for the next two weeks & then down to 8oz & so on...THIS is probably the hardest thing I have attempted yet! I am having withdrawls already just thinking about it...can you say SUGAR addict?
I ran 4 times last week (including our little jaunt down the 10Freeway in the middle of the ARIZONA desert!) I lifted once. This week I lifted & ran twice..I hope to run 3 more times with one day of cycle & to lift one more time. That is the PLAN, lets hope life doesn't get in the way. My runs haven't been more than 3miles each, but I am hoping to build on that next week.
Also, I am trying to cut back on juice. I know its a MIRACLE! I usually consume about 30oz a day...I know..Im an addict. I am gonna take it slow, but Im gonna drink 16oz or less for the next two weeks & then down to 8oz & so on...THIS is probably the hardest thing I have attempted yet! I am having withdrawls already just thinking about it...can you say SUGAR addict?
Bring Out Your Dead...
I'm not dead YET!!!
Sorry, I've been a HUGE slacker. What can I say... my kids are crazy, school is kicking my trash, and this time of year is typically not my highest time of the year anyway. But, alas, I will try to atone for my loser-like tendency to disappear until the weather gets warmer and give you all an update!
I haven't tried as hard in the last 2 months as I should have (see above reasons), but I'm really trying not to completely jump off the ban-wagon either. So, I haven't lost as much as I would have liked to by now, but I haven't gained again either, so I guess it all evens out in the end.
I am happy to report that I have now officially left the double digit sizes behind!! Wahoo!!!! I'm currently "sporting" a size 8... and am pretty happy about that. I still have some goals for toning up my body, my abs and butt especially. I'll be trying to get to that... eventually.... yeah
Current Weight: 142.0 lbs
Sorry, I've been a HUGE slacker. What can I say... my kids are crazy, school is kicking my trash, and this time of year is typically not my highest time of the year anyway. But, alas, I will try to atone for my loser-like tendency to disappear until the weather gets warmer and give you all an update!
I haven't tried as hard in the last 2 months as I should have (see above reasons), but I'm really trying not to completely jump off the ban-wagon either. So, I haven't lost as much as I would have liked to by now, but I haven't gained again either, so I guess it all evens out in the end.
I am happy to report that I have now officially left the double digit sizes behind!! Wahoo!!!! I'm currently "sporting" a size 8... and am pretty happy about that. I still have some goals for toning up my body, my abs and butt especially. I'll be trying to get to that... eventually.... yeah
Current Weight: 142.0 lbs
Wednesday, February 11, 2009
My Workout Today
Ok...so Lauren tells me I really need to do a post on my workouts. So, here is what I did today. It really beat the crap out of me and I'm pretty nervous about how I'm going to feel in the morning:(
So today was a legs/abs day so here's what I did.
Warm up run half mile. (I know it's weak but i have to keep my cardio to a minimum)
Abs:
I do these three exercises all in a row no rest and then repeat for a total three times
-Leg raises to failure
-Ab Pully machine thingy to failure
-Plank for 60 seconds
Legs:
-Leg Press 3x10
-Calf Raises 3 times to failure
-One-legged squats 3x10 (your back foot raised behind you on the bench squat down with one leg and then switch)
-Leg Curls 3x10
-Leg Extensions 3x10
-Sitting Calf Raises 5x10
It's the one legged squats right after the leg press that really kill me. I die! Literally.
Tuesday, February 10, 2009
New Push Up Video Please
Mare Mare-- (and I say Mare referring to Mari and not a female horse because calling you a horse would not be very nice. Although you do share knobby knees:)
Anyways, I am posting to tell you that we need to see your push up progress. Post it!
Monday, February 9, 2009
LET IT BEGIN!
Half Marathon Training Begins Today.
Im Terrified In Every Way.
Ive Never ran this far in my life
It may cause me a lot of Strife!
But its not for time or for speed
Just to fill some weirdo need
to complete this 13.5miles!
Luckily training starts small..the first two weeks are filled with 2-4miles max...hurray for baby steps!
WHAT IS EVERYONE ELSE UP TO!? Sheesh has this become MY blog?
Ive Never ran this far in my life
It may cause me a lot of Strife!
But its not for time or for speed
Just to fill some weirdo need
to complete this 13.5miles!
Luckily training starts small..the first two weeks are filled with 2-4miles max...hurray for baby steps!
WHAT IS EVERYONE ELSE UP TO!? Sheesh has this become MY blog?
Here I go again!
Today is officially the 1st day of Half Marathon Training!! So yay! I am excited! I am looking forward to running with Mari. Training and Running a marathon (4.5yrs ago!) was one of the most challenging and difficult things I have ever done. It was a very rewarding experience and I look forward to doing it again. I have not run more than 6 miles (at once) since that marathon, and am a little nervous about the challenge.
As far as the rest of my training is going- I still feel pretty tough! :) I am staying really consistent, and working out SO hard! I am lifting really heavy mon/wed/fri; running mon/tues/wed/fri/sat. I have been trying to focus on improving my speed(for you mari!) and increasing my endurance. It has been pretty difficult, but I am loving the way I feel!
My weight is currently 170.... exactly 3lbs less than I was Aug 1st. So lame. I have lost 3 lbs in 6 months. I am still breast feeding Lily, and I am in better shape than I have been in for a long time. :) But the weight just stays. It just goes to show- every body is different and it is better to focus on physical fitness and health rather than some number on the scale.
I have also noticed I get pretty embarrassed and uncomfortable when anyone notices my body changing. I work really hard to focus on challenging my body physically and NOT focus on the shape or size (I just CAN'T worry about it, my past eating disorder demons come out WAY to easily these days)-so when someone else notices what I work so hard not to worry about, its really hard for me to acknowledge it gracefully. I feel like this journey is a private experience for me, and have a hard time discussing it with others.(although I do like this blog.... I don't make sense, LOL). It is just something I would rather not talk about. I will however, happily discuss my workouts and my challenges that way. That is something I think is fun to share! :)
I also have become a big fan of Calcium! I know sounds weird right?!? but I am convinced it helps my muscles! I take it at night before bed and have noticed that my legs seem to relax better, and that, I believe, helps me sleep more soundly, which helps my body recover more quickly...... you get the picture. I also was reading that getting enough Calcium in your diet helps your body NOT store belly fat.... so BONUS! :) I had to share, because I am LOVING it right now.
Anyway that is all from me- sorry about the rambling post! :) Keep Running!!!!!!!! :) BYE!
As far as the rest of my training is going- I still feel pretty tough! :) I am staying really consistent, and working out SO hard! I am lifting really heavy mon/wed/fri; running mon/tues/wed/fri/sat. I have been trying to focus on improving my speed(for you mari!) and increasing my endurance. It has been pretty difficult, but I am loving the way I feel!
My weight is currently 170.... exactly 3lbs less than I was Aug 1st. So lame. I have lost 3 lbs in 6 months. I am still breast feeding Lily, and I am in better shape than I have been in for a long time. :) But the weight just stays. It just goes to show- every body is different and it is better to focus on physical fitness and health rather than some number on the scale.
I have also noticed I get pretty embarrassed and uncomfortable when anyone notices my body changing. I work really hard to focus on challenging my body physically and NOT focus on the shape or size (I just CAN'T worry about it, my past eating disorder demons come out WAY to easily these days)-so when someone else notices what I work so hard not to worry about, its really hard for me to acknowledge it gracefully. I feel like this journey is a private experience for me, and have a hard time discussing it with others.(although I do like this blog.... I don't make sense, LOL). It is just something I would rather not talk about. I will however, happily discuss my workouts and my challenges that way. That is something I think is fun to share! :)
I also have become a big fan of Calcium! I know sounds weird right?!? but I am convinced it helps my muscles! I take it at night before bed and have noticed that my legs seem to relax better, and that, I believe, helps me sleep more soundly, which helps my body recover more quickly...... you get the picture. I also was reading that getting enough Calcium in your diet helps your body NOT store belly fat.... so BONUS! :) I had to share, because I am LOVING it right now.
Anyway that is all from me- sorry about the rambling post! :) Keep Running!!!!!!!! :) BYE!
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