15 minutes of yoga to stretch out, focused on hips, thighs & upper back
10 minutes of brisk walk at 2.0 incline to warm up
45 minutes of circuit strength training
17 minutes of C25K, W2D1. Stopped cause my fussy right ankle sprained mid-stride and was too tender to put weight on
I haven’t worked out as much as I like so was feeling a tad wimpy. However, I did have a few interesting moments of realization:
I have finally learned how to focus and isolate – actually use the right muscle. For example, with a bench press I’m not pushing the bar with my hands, I’m using chest and shoulders to press the weight. It’s making a big difference in my strength and form.
I’m learning the difference between “tired” and “hmm, that doesn’t feel right“.
I’m not always immediately hungry after working out. I think it’s a knee-jerk reaction, my psychological coping mechanism kicking in.”Oh you worked hard – let’s eat something!” I stopped for a tuna unwich but didn’t want it once I started eating it. I put it away and ate about an hour later when I really was hungry.
I’m not to upset on not completing W2D1. I was jogging pretty darn well but hips/knees were odd. It was most likely from doing leg work right before cardio. I’ll repeat W2D1 on Tuesday and own it 🙂
So I started grad school this past Monday. And I’m terrified! Not only am I’m still working 40+ hours but it has been years since I’ve claimed the label “student”. I had to pass a “Academic Integrity” quiz before I can submit any assignments – how cool is that?!?! Big change from the old “cheating is bad, m’kay?” message LOL Luckily I’m off Friday & Saturday so I can:
Not only get caught up on reading & quizzes but get ahead
My Friday was so pleasant I could have happily gone back to work today LOL I was just so refreshed, energized, and happy 🙂
So what got me there?
I got my shots! I have been unable to find my childhood immunization records so I haven’t been able to register for classes. I had to pay out of pocket, plus I needed to be over the sinus plague, so this has been something that has unfortunately been delayed many times. The nurses at the Health Department told me to move my arms to help the shots disperse. I asked about going to the gym later in the day and was told that was an excellent idea. Whew! I did end up taking some Tylenol before bed as I felt a smidge sore and feverish.
Yoga book! I wanted a book that would give me good photos and information on poses (where I’m supposed to be pressing/pushing/opening, what muscles to activate, etc) plus flow sequences. I think this one may do the trick, The Women’s Health Big Book of Yoga. I actually bought the paperback book so I could have it on the floor by my mat.
2.5 hours at the gym! My trainer got delayed so instead of coming home I got in some cardio (treadmill and bike), then worked 2 circuits on the machines. To make up for his being late, he gave me more than hour so I actually racked up 2 and 1/2 hours at the gym – WOOF!
Lamb chops for dinner! not something I would eat every week but damn, they are yummy! I marinate them in olive oil, salt, pepper, rosemary and a little tarragon. Throw them in a cast iron skillet to get a good crust then gobble them down!
Lower BMI!!! Checked my BMI using the Wii and while still Obese, I am at a significantly lower number. I was 43.45 and now 40.51! YES!!!
New workout pants – Comfy and don’t look too shabby 😛
The Diet Cure book – I read about this on a /r/xxfitness thread, and thought I’d give it a read. Hopefully it will provide some relief for my horrible sugar addiction. I’ve had some good result cutting wheat and limiting my dairy, I know if I could get rid of the excess sugar I’ll feel even better. I downloaded the Nook version.
Back in the gym tonight – Eager to see what I can do tonight.
Will start working out before work – my trainer is being absolutely awesome and flexible with my work schedule. We’re going to try meeting up about 2 hours before I go to work. I’ll pack a bag and shower/change at the gym.
Getting a game plan for the week worked out – with the above new workout schedule I will have to be organized. Plus I want to get my meals cooked & organized. I ate out far too much last week.
I love lazy laid-back Sundays where I occasionally get stuff done 🙂
Survived yesterday’s workout with Awesome Trainer Kevin. It was a bit of a struggle to be honest. He immediately noticed that I was very low energy and adapted accordingly. This is one of the reasons I trust him so much. I started with some cardio, then moved on to timed interval strength training. Once my blood got pumping I perked up quite a bit and was able to narrow my focus. I did quite well for a bit…
And then I literally saw stars. I was doing side step-squats with an exercise band around my ankles. Started having trouble with my timing and breathing. I had to reset each movement which slowed me down. I was really pushing through them when I started seeing stars. Couldn’t catch my breath, heart hammering, and got very thirsty. Kev was right there to help, got me sitting down, had me drinking water, and just chilled with me until I pulled myself together.
More than likely it was due to being sick. I know I’m dehydrated from cold meds plus I got seriously hungry in the middle of the session. Stopped at Jimmy John’s for a Tuna Unwich – the lightness of tuna and the uber crisp lettuce was perfect! I snarfed it down in record time. Came home and napped for 2-3 hours. I felt sooo good when I got up so it was definitely needed.
Today I’ve done little other than fuss with a clogged kitchen sink. I did decide on my Halloween costume for an upcoming “Villains” themed party. I found my tiara and scepter from last Halloween which inspired me to look up Queen of Hearts costumes. With my crazy work schedule in October I’ve found a cute commercial costume that I can quickly & easily customize with glue gun, trimmings & sparkly stuff.
I’m going to follow the great advice from “The Mess That Is Me” and start carrying my camera with me again. I used to always have it handy then felt out of the habit. I’ve had several instances where I wished I had more than just my phone to grab a pic.
I need to get over this cold/upper respiratory crud that is going around so I can get my school vaccinations. I want to get registered for January classes. I can get them down right around the corner at local health department but I want to be healthy when I do. There are a couple of professional journals I want to subscribe to as well. I am sooo ready to get on with my master’s! I want it now! /Veruca Salt
October will be another crazy busy work month but there is a reward at the end – AfterBurn! I have some personal concerns but I’m not dwelling on them. Things will work out one way or another 🙂
Just in case. Day 2 of my evening class and my feet/legs were killing me. No way I could have done anything at the gym. I’m doing 30-45mins of yoga at home before work, but really wanted some strength training & cardio after work. Facilitating this class is just too physically draining. However, I am keeping my packed gym bag packed & in the car. If I adjust, and feel up to it, then I’ll be ready 🙂
No more binges! I will allow myself to eat an occasional treat but damn it, Laura! you don’t need crunchy chips or too sweet candy bars to deal with your stress! Walk it out or save it up for the gym 🙂
Creating a Personal Motivation Kit again. I used to have a small board on my wall at work where I printed out some motivational memes. For me, it worked! If I was craving junk food, I’d just run my eyes over the motivational messages to get my brain back on track.
Concrete Goals – Awesome Trainer Kevin is printing up some tracking charts for me. We’re going to set some measurable fitness goals. I like the idea of shifting from “working out” to “training”.
Get an Agenda Plan in Place – The next 4 months are going to be insanely busy for me. I am facilitating four back-to-back training classes, and this includes travel out of state. Then when the trainings are done, our Mandatory OverTime kicks in. Love the paychecks but hate the hours. I will need some intensive down-time for self-care to make it through this. A solid plan will help me keep my sanity and not backslide health-wise.
Get my immunizations so I can register for January classes. This is going to happen.
Potentially another “Life Laundry” may be happening soon. This LINK explains it pretty good. I’m currently hesitating in regards to a couple relationships to see how certain situations play out.
Remember to Bless Myself more! I have really surprised myself in what I can do and achieve, and I need to keep those accomplishments in mind. Stop beating myself up when I fail. Try to reframe as more of a speedbump or pitstop.
Along the same vein, I want more positive people in my life. Those that appreciate my efforts, that support me, kick me in the butt when needed, that share my goals and share theirs with me. I’m getting a little weary of the people who make jokes at my efforts or cannot see past their own issues.
So Bless Yourself! Set your goals! See what you can accomplish this September! Celebrate Yourself!
It still hasn’t sunk in yet that I’m on vacation LOL Yesterday (Saturday) felt like my usual Sunday off and today (Sunday) feels like my usual Monday off. Does that make sense? LOL
I’ve been up for a couple of hours, just relaxing & goofing off online. I’ll start in on the kitchen in a bit, maybe do some laundry, then a nap for sure. Tonight I get to work out again with Awesome Trainer!
Last night was intense and so much fun! He had me doing timed exercises instead of the usual reps. For example, I would do face pulls for 30 seconds, rest 15, then pull again. It was just go-Go-GO! Thought I would either cry and/or puke but made it through and feel GGGRRRREAT!!!