Everything you ever needed to know

Tuesday, February 28, 2017

Good lord, what is she wearing?!?

So on Sunday, I escaped my house first with thoughts of going to the gym and doing some cardio and weights. But my left bicep still really hurt so I knew I needed to wait another day on arm weights and the day was too nice not to run outside - upper 50's with little wind and sunny = fantastic running weather. I headed out to a portion of our local greenway and tried to get excited about running.

I wasn't all that psyched to go run. I knew an outdoor run was going to take a lot more effort and wouldn't come close to measuring up to my great "warm-up" run on Friday. I wanted to do a whole 5k distance since I would be outside and not bored with going around in circles or running on the treadmill but I knew I wouldn't be able to run the whole thing straight off. So I programmed my interval timer to 4/1 and hit the trails.

And it was hard. And there were lots of small white bugs flying around. And I did way too much mouth breathing because of allergies and a stuffy nose so I know I inhaled my fair share of those bugs.

But right at the beginning of my run I came up upon another lady on the trail who was wearing these:

What?!?

This was me:

All I could think of was that she was going to end up with a plethora of foot and calf problems after wearing those for a while.

Since I did an out and back for the 5k and she appeared to do about a 2 mile out and back walk, run, hop? I don't know what to call that.... I saw her a few more times. Once she passed me (boing! boing!) after I had ran up a hill and needed to catch my breath.

I almost took a picture of her while I was out but I thought it might be rude. So instead I googled "blade shoes" when I came back and found out that there's this whole exercise world that revolves around these shoes. Here's a fun little YouTube link: https://youtu.be/qXDnkiYzgRE . They're called Kangoo Jump Shoes and they'll cost you about $60 for a pair. 

But why would you buy them? Seriously. Why? I hope to God it's a fad that passes quickly. Like so many ones we've seen before...


Anyway, I ended my 5k run with an 11:12 pace which is far more like my abilities than the 9:22 mile of Friday. I do hope to shave some time off of that in the next month as I prep for the actual 5k race but it will require more outdoor runs with hills and elements. The inside track lures me into thinking I'm a racing super star. 

Monday, February 27, 2017

Weekly Results 2/20-26

Exercise:

  • Monday: Nothing - way busy at work
  • Tuesday: Yoga & Benadryl
  • Wednesday: 2 mile intervals, Personal Trainer, and Zumba (ST)
  • Thursday: Rest day and migraine
  • Friday: 2 mile run and Boot Camp (ST)
  • Saturday: Zumba
  • Sunday: 5k interval run (run 4, walk 1 minute)
I forgot that Monday was an extra rest day because all week I thought I had done strength training stuff 3 times. Maybe it was just because this week pushed me further. I hurt something in my left bicep after Friday's class. It finally feels almost normal again this morning. I'll talk more about my 5k run on Sunday later this week.

Diet/Weight:
No changes here. I tried to be better about eating but there was still a lot of snacking going on. No change in weight.

This week:
  • Monday: Kettle and Elliptical (ST)
  • Tuesday: Yoga/Rest
  • Wednesday: Trainer and Zumba (ST)
  • Thursday: 2-3 mile easy run
  • Friday: 2 mile run and Boot Camp (ST)
  • Saturday: Zumba
  • Sunday: 4 mile run (4/1 intervals)

Friday, February 24, 2017

Hey what do you know!?

I can still run! In spite of taking a couple weeks off. Honestly, in my brain I was back to square one thinking dang it, I'm going to have to run 60 and walk 90 (seconds) for a while to get back up to speed.

But as I realized earlier this week - I'm still signed up for a 5k in early April so I better incorporate some runs into my weekly workouts again. So I did a warm up run on the indoor track before the boot camp class (more on that fresh hell in a bit) and I paced myself to take it easy. Thinking that I was running 11-12 minute miles. I even walked the first lap (of 6.5) so imagine my shock when I hit the first mile at 9:22. What the what?!


I did slow down a bit for the second mile but still finished right at 20 minutes. Serious runner's high going on. Pure glee on that run.

Feeling full of myself and astounded at my amazing Kenyan like abilities I sauntered into boot camp and was quickly brought back down to earth.

I'm being overly dramatic because it was a great class but it was super hard. Especially because I took on some heavier weights. They have these bags in the room we use for boot camp:


They're tricksy little bags because the weight listed on them is in kilograms. Turns out that "10" on the bag was 10 kilograms which really means 22 pounds. And the first bag I used which was 15 kilos was actually 33 pounds. Yeah, my muscles weren't ready for that with some of the exercises.

But it was fun, in a "I'm dying a little" kind of way and I've enjoyed going to this class this semester. This is one that I first didn't want to do at first because I prejudged it as being something I wouldn't enjoy. Lesson to myself - "just try it out for pete's sake. You don't know it all."

But coming back to work after that class?

Thursday, February 23, 2017

No guilt rest day

As mentioned earlier this week in my planned workouts, Thursday (today) was iffy to get something in. Due to work commitments, I'm not able to work out at lunch and I know from past experience that waiting until the end of the day usually means I'll feel too tired and unmotivated to fit something in.

So rather than spend the day feeling guilty that I'm not "pushing" myself to get out and workout I just did extra exercise yesterday and am calling today a good rest day.

Wednesday's workouts...


  • 2 miles of interval walk/jog. Took about 25'ish minutes overall. I jogged slow because I was going from this to my trainer and didn't want to wear myself out before meeting with him.
  • 40'ish minutes with my trainer. We lost some time at the beginning because he's working with an intern and they did an intake questionnaire with me. But no worries - what we did was enough. I did have a "spell" at the end when my heart rate got too high again and I felt nauseated for a minute. It didn't last long but as always was annoying, especially since I haven't had any of those spells so far this year and thought I was doing better with that. The irritating thing about this is that the exercise I was doing at the time should not have been something that accelerated my heart rate to that degree. I was doing tricep pushdowns (25 lb weight) and felt like throwing up on the 3rd set. What the hell? So far Dr. Google has not been useful in diagnosing my issues.
  • Zumba. I don't know that I'll always pair up Zumba and trainer days but since both happen on Wednesdays and I love doing both we'll just have to play it by ear. But it was at this point last night that I decided - "Well, taking tomorrow off sounds like a solid plan."
Facing the real world again
I got on the scale this morning and as expected I'm up from my 2 weeks of sugar mania. Girl Scout cookie delivery on top of Valentines day is a dangerous combo. But I have put my brain back in place and am treating my body better again. Cutting the sugar, cutting the caffeine, drinking lots of water, and just trying to detox overall from pretending that I can eat whatever I like and still feel amazing. Somehow that doesn't work...

Me too Andean bear, me too...

Wednesday, February 22, 2017

Chill A.F.

My allergies attacked me full force on Monday afternoon. I have no idea what suddenly bloomed in my area but it was so bad that two Benadryl pills barely touched the symptoms. 

Tuesday morning I went ahead and took one Benadryl before coming into work since I knew whatever was out there was still waiting to attack me. But before work I went to yoga which is my favorite weekly exercise class. I've mentioned before that this is just a relaxed class more about stretching and breathing than contorting yourself into strange and impossible positions. Tuesday's class did not disappoint.

After yoga I was feeling super chill. I just wandered back down to my car, enjoying the summer like temps, thinking that an iced soy latte sounded amaze-balls and was like "man, yoga sure is amazing!"

Then I remembered the Benadryl. 

So yoga or OTC drugs? Either way not much bothered me for a while.

Tuesday, February 21, 2017

Weekly Results: 2/13-19 (the Benadryl edition)

Thanks to 70 degree days in February. 

Exercise:

  • Monday - Kettle Fit
  • Tuesday - Yoga
  • Wednesday - Step and Tone
  • Thursday - medical thing
  • Friday - Boot camp
  • Saturday - nothing
  • Sunday - nothing
No miles at all last week. I suddenly remembered I signed up for a 5k in April - I should run some miles this week... ;)

Diet/Weight:
Still haven't stepped on the scale because I live in a world of make-believe and avoidance. Diet had some good days last week but more bad.  Sugar is the devil.

This Week:

  • Monday - Nothing - super busy day at work
  • Tuesday - Yoga
  • Wednesday - Trainer day! Maybe a couple of miles too
  • Thursday - ??? (this is another busy day and I probably won't fit some exercise in)
  • Friday - Boot camp and 2 miles
  • Saturday - Zumba
  • Sunday - 4 miles

Friday, February 17, 2017

Friday, we meet again.

Currently debating on whether I should go to the boot camp style class at lunch today. Because this...


Had a little procedure done yesterday - no biggie but the gal below is not too happy at the moment.  

Also, there's this feeling going on.


Good news is that the V-day chocolate and GS Cookies are about wiped out so maybe I can get the diet back on track next week. I also start meeting with my trainer again next week. Every time I take his kettle class on Mondays I think, "hmmm do I really want to do this one on one again..." 

And as a follow-up to Wednesday's post: the reward for taking care of little annoying things is finding more annoying things that need to be taken care of.

I might need to find some more GS cookies after all.

Post Lunch Edit: I went to the class. Everything was fine. I whine too much.

Wednesday, February 15, 2017

I Cannot Knot

So I feel a little like I'm climbing out of a hole. I walked by some chocolate just out there for anybody to snack on (full disclosure: it wasn't really a sacrifice since I know I have my big ol' Valentines chocolate heart at home to snack on later). I logged my food thus far for today. I read some other blogs - which I'll often avoid when I'm in my own slump. I plan to go to a step class in a little bit. And I've worked on annoying little tasks for the other parts of my life that I want to avoid handling (like filing taxes and calling a plumber).

This is not to say that all is well and on-track again but it is better than last week.

A few years back I got the newest Winnie the Pooh movie on DVD for the kids - I think it was a Valentines present but maybe it was an Easter present - in any case I was on my own with the kids for 5 months while my husband was out of the country on a work thing and some days were pure agony to get through.

They were 4 and 6 at the time and we laughed our heads off at this movie and enjoyed multiple viewings of it. There's a scene where they fall into a trap they've set for the imaginary monster called the "Backson" - they think the Backson has kidnapped Christopher Robins. For whatever reason this scene came to my mind today as I was feeling like I was starting to climb out of my own trap. I feel like Owl sometimes and I particularly like the Dutch subtitles.... :)

Tuesday, February 14, 2017

Weekly Results: 2/6-12 (Zombie Week)


Exercise:

  • Monday - Kettle Fit and Elliptical
  • Tuesday - Yoga
  • Wednesday through Sunday - Zombie life
So not a good week for exercise and diet. It was a busier week at work and I battled a sinus infection and I plain just didn't want to do anything. Such is life.

Diet/Weight:

Remember my issues with Girl Scout cookies? Yep. I still have them. Haven't even tried out my scale in the last few days.

This Week:

God I don't know. I've started off okay with my typical Kettle and Yoga for the first two days of the week. But I'm still not feeling the mojo. So we'll see how the week ends up. If it's quiet on here it probably means I'm not doing a whole heck of a lot.

Monday, February 6, 2017

Weekly Review: Jan. 30- Feb. 5 (the cookie edition)


How I felt rolling into work today with 4 cartons of cookies...
Exercise
  • Monday: Kettle and 30 min of Elliptical (ST)
  • Tuesday: 2 miles of interval running and Yoga
  • Wednesday: Step class and Zumba
  • Thursday: Nothing
  • Friday: 2 miles slow run (no intervals) and Boot Camp (ST)
  • Saturday: Nothing again (there's a saga to be told later this week)
  • Sunday: 3 miles slow run (two walking breaks) and weights (arms/legs) (ST)
Miles: less than 10 but I did get 3 running days in
Minutes: 320
(ST) - Strength Training: 3 times

Notes: The slow run on Friday was great. I probably was just doing at an 11:30-12:00 pace so it really was slow but it felt really good and was a great warm up for boot camp. That's the longest solid run (meaning no intervals) that I've done thus far in this rotation of building back up endurance. Saturday was a mix of a lot of things which I'll talk about more in detail later but the biggest was that it was just a bad thyroid day. I wanted to spend the entire day in bed but I'm not down on myself about it since I know those days come and go.


Diet/Weight
We got Girl Scout cookies this week - if you couldn't tell by all my memes... So... yeah... about that diet....

2 pounds up - hopefully just a temporary thing.

On the good side though I've had some very yummy shakes and am now addicted to Matcha tea powder thanks to this post from Wendy about good anti-inflamatories. Matcha powder is a bit expensive but I really like it and feel better drinking it rather than a second cup of coffee.

Why I don't stress out about meeting our "troop goal"...

This Week

  • Monday: Kettle and Elliptical (ST)
  • Tuesday: Yoga, maybe a short run again if I can get there in enough time before yoga
  • Wednesday: Elliptical and Zumba
  • Thursday: Run and Row
  • Friday: 2 miles and weights (ST)
  • Saturday: Zumba 
  • Sunday: Probably 3 mile run and weights (ST)

Friday, February 3, 2017

On a roll! Off the cliff!

February 1st, Wednesday, found me in two exercise classes: step and Zumba. Tracking like a boss. And down another pound on the scale.

But just in case you have been tricked into thinking that I'm amazing wonder-fit gal over here I would like to introduce you to my life on Thursday. Stupid Groundhog's day...

True Confessionals...

Thursday was a half day for both my kids at school. For my son in junior high that meant he either had to stay home alone all afternoon or he could hang out with one of us at work. My daughter could stay at the after school program at her school but she hates it so I decided to be nice mom and I took some vacation hours and left work early and made all of our lives easier.

The plan:  Eat healthy! Do my interval run around the neighborhood! Do my ultimate sculpt video (since Wednesdays classes ended up not having much strength training wise)!!

The reality: Starving when I went home. Already had planned for higher calories but blew that out of the water. Started off semi healthy but went downhill fast: a trail mix, a cheese snack, then cookie dough, then a few actually baked cookies, then two glasses of wine. Never felt like running or doing other exercise even though I changed into my exercise clothes.

And so I probably ended the day with at least 2800 calories and no exercise. But lots of cookies!

I didn't bother weighing in this morning.

Thankfully, unlike poor Phil, today starts a new day.




Wednesday, February 1, 2017

January Review


Several bloggers that I've started following participated in a link-up in which they graded or evaluated their fitness/diet efforts for the month of January. Here are a couple of those posts (their main blogs are also now linked on my sidebar).
I had already pre-written my post for January 31st so I'll come late to the party and add my thoughts on January as of February 1st. Much of this is covered in my weekly results but I really enjoy looking back at "summary" types of posts once I get far away enough from this moment and look back on previous posts (yes, I go back and read a lot of my old stuff fairly regularly - it's a great motivational tool for me).

I'm not going to grade my efforts but rather talk about the strengths and weaknesses of each section.


Running
Strengths -  I started again. That's a biggie. While my overall endurance and speed have suffered by several months off, it's been a joy to build back up again. I started off with C25K and then switched to 3/2 intervals. My paces in the intervals have increased back to the 9:30'ish range. I'm happy with 3-4 mile runs and will stick with intervals until I'm really ready to take a crack at getting back to sub-30 minute 5k's again. I've signed up for a 5k in early April and plan to do a few more over the course of this year. I might do a 10k at some point too.
Weaknesses -  I started off the month by running 4 times a week and ended with 2. Some of this is because I decided to try out other cardio options or didn't have enough time to fit in a run. There were also several days where it's been nice enough to run outside but I still choose the more comfortable inside runs.  I could push myself to do more with my running but for some reason I'm not.



Other Cardio and Strength Training
Strengths - My exercise is pretty diverse. While my running miles may be low I always get some type of cardio in: elliptical, Zumba, step, or rowing. So there were only two days of doing absolutely nothing exercise wise in the past month. And to be frank, those were rest days that my body probably desperately needed. Though I posted calories burned above, I keep more focus on overall minutes and types of exercise rather than calories burned since I can't trust those numbers. The peaks in the chart above show my higher intensity days if nothing else.
Weaknesses -  I'm really proud of my month but if there are areas to improve it would be in strength training. The last two weeks were better but only because I participated in classes that included strength training. When left on my own it's very hard to motivate myself to do anything with weights. I still also need my ego to know that a day off exercising is not a day in which I've failed.

Seriously, track your food if you're trying to lose weight. www.myfooddiary.com

Food Tracking and diet
Strengths - Pretty consistent with tracking and generally hitting my caloric needs. I've really tried to focus on getting adequate calories every day since I usually will screw up my net calories and thus put my body into a stall as it tries to hold onto all of its stored energy. I also have allowed occasional indulgences and while there have been higher calorie days they weren't all out binges which is a huge win after the past few months. Tracking also helps me keep an eye on carbs and protein percentages which helps in the overall effort as well. Also, I joke about my love of alcohol but I really did cut it back a lot this month as I don't want to become dependent upon it. I didn't have any at all for the first 2-3 weeks and after that it was only a glass or two of red wine on the weekends.
Weaknesses - Five total days where I didn't complete a food tracking entry. I usually would start off fine and then have some excesses that I either felt guilty about or it was too bothersome to figure out calories for a particular meal. I also can't guarantee that each day includes everything I ate. I do sometimes forget to add something on - or will close out a day and then eat a snack and not add it. And while I made the effort there were some days when I should have eaten more calories but didn't because I would feel guilty about a previous high calorie day.



Weight Loss
Strengths and weaknesses doesn't really apply to this category. Weight loss is what it is and the other efforts are what to focus on. I started the month at 209 pounds and have ended at 201. It's painful to type that as it wiped out several months of progress (I haven't been over 200 since September 2015 and my low weight in June 2016 was 182.6 pounds). While I know a few of those pounds were just bloat it's been more difficult than I anticipated to get to 201. I was pretty damn confident that I would be in the mid 190's by the end of this month. I was wrong. That being said, I'm grateful for any loss and stay motivated to continue on rather than feeling frustrated.

Mood/Attitude
Overall Reflection: I think I do a pretty job in general of keeping things in perspective. Of course I have my bad days but I usually deal with it with some sarcasm, humor, or internet meme and move on with my life. But sometimes my moods seem out of my control. I truly believe that hormones and my thyroid issues control a lot of this. My meds for thyroid seem to be in a good place right now and that has helped tremendously this month. If my TSH levels are low then I feel like I'm constantly dealing with PMS and am hungry all the damn time; if they're too high I feel depressed and lethargic. Neither is conducive to fitness and weight loss. I'm not often in the magic "all is well" zone and I'm truly appreciative of the days when I am.

But it's not all outside of my control either. Diet and fitness are also important to keeping my mood even. Too much sugar and caffeine will make me go just as crazy as too little TSH. And if I feel low energy but manage to exercise at least a little my energy levels will improve - if I give in to sitting on the couch because I don't feel "it" then I'll feel even more lethargic. Some days the hardest part is just getting off the couch or out from behind my desk. 

I'm proud of my January and am looking forward to an excellent February as well. This has been my anthem: