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Being SMART in 2014

Saturday, January 18, 2014

After taking a much needed mental and physical break in 2013, I am ready to be SMART in 2014.

Goals for 2014:
~ lose at least #15 and find my body's "happy place" in regards to weight

~ be more consistent with training and eating (Gotta remember the motto "athletes eat and train not diet and exercise"). This will mean following the weekly schedule laid out by my coach in regards to training. With eating, this will mean tracking at least 4 days a week

~ find a balance between training and life. While training for my iron distance triathlon in 2012, I let a lot of things go. I know some of that was necessary to make sure that I was properly prepared for the difficult challenge I was going to be facing. However, I feel like I really let my home life and personal life take a "hit." It was everything I could do to keep up with laundry. I just let things pile up. I never took time to organize, clean up, etc. I also basically ate, slept and trained. If you weren't willing to workout with me, you didn't exist. I have a lot of friends that don't belong to the same running or triathlon groups that I do. It was not fair to them. Luckily they were all good enough friends that they were still there for me after I had accomplished my goals. I also lost precious time with my family. In 2014, we have decided that we will get together every 2 months and go out to dinner and catch up.

I am looking forward to 2014...bring it on!

  
  Member Comments About This Blog Post:

LADYABIGAIL627 1/21/2014 10:02PM

    Great job prioritizing your commitments! It's hard to want to be devoted to something personally fulfilling and balancing it with all other areas of your life. Oh how I wish for a pause button sometimes! Your goals are realistic and I wish you much success! May I ask what motivated you to do the iron distance triathlon?

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AMAZINGAMY14 1/19/2014 9:19AM

    Great goals and you can do it!

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RCW0442EHS 1/18/2014 6:20PM

    Wow. I hope 2014 is a great year for you. I think it would be super cool to be able to train for an Ironman but I had no idea it took that kind of commitment away from the rest of life. I really think that if you can do that then you can do anything, 15 lbs should be nothing. I like your get together with your family goal, I'm learning how important that really is now. I like the motto you had in your second goal, I think the only real difference between an athlete and a non athlete is attitude and you've got that down.

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Just Do It.......

Monday, April 30, 2012

BLC #19 is officially underway and one of our weekend goals was to Just Plan it! Formulating a plan for my success over the next 12 weeks is great but I want more......I want TO DO IT!

So those of you that know me, know what has worked well for me in the past. I will plan my week out and update daily.

Monday April 30:
Drink 8 glasses of water: YES
Take vitamins: YES
No soda pop: YES
Get in 6+grams of protein first thing in morning: YES (13)
Eat between 1400-1700 calories: 1667
Get between 7-8 hours of sleep: NO, probably got around 6-6.5 last night (restless) PLUS a 20 minute nap during the day.

Tuesday May 1:
Cardio (cycling): 90 minutes: YES but had to swap and do Wed cardio (8 miles running) R/T weather
ST (leg dominate): YES
Participate in LCWO: YES
Drink 8 glasses of water: YES
Take vitamins: YES
No soda pop: YES
Eat between 1500-1900 calories: 1738
Get in 6+grams protein first thing in the morning: YES (13)
Refuel within 30 minutes of workout: YES
Get between 7-8 hours of sleep: NO, almost got a 45 minute nap and about 5.5 hours in the night (storms)

Wednesday May 2:
Cardio (running) 8 miles: YES, did cardio workout from Tues (biking 90mins)
Cardio (swimming) group class: YES
Participate in MWC: YES (2/4 completed)
Drink 8 glasses of water: YES
Take vitamins: YES
No soda pop:YES
Eat between 1600-2000 calories: NO, 2368 but still created calorie deficit (dinner with friends after ride)
Get in 6+grams protein first thing in the morning: YES (8)
Refuel within 30 minutes of workout: YES
Get between 7-8 hours of sleep:
Weigh in and record weight: 132.8 (down #1.2)

Thursday May 3:
Cardio (cycling): 120 minutes
ST (Core):
Participate in MWC:
Drink 8 glasses of water:
Take vitamins:
No soda pop:
Eat between 1500-1900 calories:
Get in 6+grams protein first thing in the morning:
Drink 8-16oz. Gatorade during the day:
Refuel within 30 minutes of workout:
Get between 7-8 hours of sleep:

Friday May 4:
Cardio (swimming) group class:
Cardio (running): 25 minute pre-race workout
Participate in WC:
Drink 8 glasses of water:
Take vitamins:
No soda pop:
Drink 8-16oz. Gatorade during the day
Eat between 1700-2200 calories:
Get in 6+grams protein first thing in the morning:
Refuel within 30 minutes of workout:
Get between 7-8 hours of sleep:

Saturday May 5:
Cardio (running) Half Marathon:
Cardio (swimming): 2000yards
Participate in WC:
Drink 8 glasses of water:
Take vitamins:
Create at least 100 calorie deficit
Get between 7-8 hours of sleep:

Sunday May 6:
Cardio (cycling): 35 minutes
ST (Core):
Participate in MWC:
Drink 8 glasses of water:
Take vitamins:
Track calories:
Drink 8-16oz. Gatorade
Get between 7-8 hours of sleep:


Feel free to check back in on me and harass me if I am not following through

  
  Member Comments About This Blog Post:

HHOLT6 8/28/2012 5:43PM

    how are things going now? This is a terrific plan! emoticon

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EGRAMMY 5/6/2012 6:48AM

    emoticon Great plan

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RNRBUNNY 5/3/2012 8:19AM

    You go Molly!

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PTPHELAN 5/1/2012 3:30PM

    I love how you plan things out Molly!

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EUGENERUGOSA 5/1/2012 7:52AM

    emoticon we both need to just do it! You are waaaaaayyyyy more successful at that then I am - you have been & still are an inspiration!!

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SWEETMNTHING 4/30/2012 7:50PM

    Great plan, Molly! I take it you are training for a triathalon? I"ll make a note of it to come by and check in on you, and you can do the same for me if you want.

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HEALTHYGRAMMY49 4/30/2012 7:48PM

    emoticon

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Making Progress....

Wednesday, February 09, 2011

I am definitely making progress. I am starting to feel like I am gaining control on my life again emoticon I am sleeping better, my skin looks better, my attitude is better AND the scale is moving in the right direction emoticon. The changes are happening slowly but they are happening.

I am going to try and make some more gradual changes. I have given myself permission to consume slightly more than my recommended spark calorie range over the last several weeks. I just knew it was going to be hard enough getting back on track that I didn't want to try and restrict myself too much and fail. I have still managed to lose weight however I am going to attempt this week to lower my caloric intake. I will try to actually stay in my recommended range even though it will be at the higher end of my range.

Here's to hoping for another good week emoticon

Wed 2/9:
Run at least 30 minutes~ YES, 40 minute fartlek run
Do core 2 workout from tri coach~ YES
Drink 8 glasses of water~ YES
Take vitamins~ YES
Consume between 1500-1700 calories~ 1600
No soda pop~ YES
No fast food~ YES
Check and record weight~ 138.4 (down #1.0)
Get 7 hours of sleep~ YES

Thur 2/10:
Practice swim drills~ YES
TNT challenge~ YES
Ride 30-45 minutes on the bike~ NO, just ran out of time
Drink 8 glasses of water~ YES
Consume between 1500-1700 calories~ 1676
No soda pop~ YES
No fast food~ YES
Get 7 hours of sleep~ YES

Fri 2/11:
Drink 8 glasses of water~ YES
Take vitamins~ YES
Consume between 1500-1700 calories~ NO, approximately 2499. I felt pretty good about this earlier in the day. We decided to have a happy hour after work. I ate dinner but didn't not have any empty calories in regards to alcohol or soda pop...yeah! However it was early and when I came home I just wanted to munch on snacks the entire rest of the evening....boo!
No soda pop~ YES
No fast food~ YES
Get 7 hours of sleep~ YES

Sat 2/12:
Swim lessons~ YES
Ride bike for 75 minutes and follow interval recommendation~ YES
Drink 8 glasses of water~ YES
Take vitamins~ YES
Track food and try to create at least a 100 calorie deficit~ 1893 consumed and approximately a 437 calorie deficit.
*No soda pop~ YES. This was a bonus. Since I went over calories yesterday, I decided that I would without from soda pop today to help me have a higher calorie deficit.
Get 8 hours of sleep~ YES

Sun 2/13:
Walk or run on treadmill for at least 30 minutes~ YES, 40 minutes running on indoor track.
*Full body ST~ YES, approximately 30 minutes on weight machines. This is a bonus workout.
Drink 8 glasses of water~ YES
Take vitamins~ YES
Track food and try to create at least a 100 calorie deficit~ 1829 consumed and approximately 200 calorie deficit.
*No soda pop~ YES. Going out to dinner tomorrow and decided I would wait until tomorrow if I wanted to indulge. I has now been one week since I had any!
Get 7 hours of sleep~ YES

Mon 2/14:
Training schedule rest day~ YES
Drink 8 glasses of water~ YES
Take vitamins~ YES
Consume between 1500-1700 calories~ NO, went way over on calories. Approximately 2800 calories consumed. With no exercise, it was a bad day:(
No soda pop~ NO, did indulge in one soda pop. Don't feel bad about this because I did not have any over the weekend when I had allowed myself to do do.
No fast food~ YES
Get 7 hours of sleep~ YES

Tues 2/15:
Bike 60 minutes with intervals~ YES
*Walked 15 minutes on treadmill~YES. This was a bonus workout.
Do core 1 workout~ NO. Ran out of time in early evening and was just too stuffed after dinner.
Participate in LCWO~ YES. I got 45+ minutes of cardio in.
Drink 8 glasses of water~ YES
Take vitamins~ NO
Consume between 1500-1700 calories~ NO. Did great during the day. Came home from work starved. Totally started munching then friend called to invite me to dinner. WAY TOO MUCH food for the day. Not even going to bother to track.
No soda pop~ YES
No fast food~ YES
Get 7 hours of sleep~ YES

I will update daily. Thanks for the support!

  
  Member Comments About This Blog Post:

RUNSWITHDEER 2/23/2011 2:06PM

    Hey girl. Nice profile picture. Do you wear that on your runs? hehe. Just wanted to say
emoticon

and wish you well in 2011

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FELIXC 2/10/2011 10:42PM

    emoticon

You're so awesome, Molly!

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LIZZYP609 2/10/2011 6:33AM

    Yea!!! Great Job!!

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SEYSARAH 2/10/2011 2:12AM

    Wow..you are doing fantastic and I have often thought that once we have the feeling we are now in control..we do much much better..congrats on your efforts!

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FIT_MELISSA 2/9/2011 10:58PM

    Molly, you are the queen of awesome! emoticon You're doing great!

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SWEETMNTHING 2/9/2011 9:32PM

    Great work, Molly! This is definitely your time to shine! Keep up the great work!

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THEMRSH 2/9/2011 8:45PM

    Keep it up. Small changes get you big results. You are doing well! I need to google "fartlek", I'm not a runner YET and I keep hearing people talk about it.

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RIVERDLC 2/9/2011 7:40PM

    Great plan. Wish I could get that far ahead!

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BILLALEX70 2/9/2011 7:34PM

    Woo Hoo!

Keep up the hard work; it's obviously paying off!

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NURSESARAH03 2/9/2011 6:54PM

    You are doing great :) emoticon

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HOPE2011 2/9/2011 6:36PM

    Keep it up - great job! emoticon

Go you, and GO BUCKS!!

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Accountability, Accountability, Accountability.....

Wednesday, February 02, 2011

So we are now in week 5 of BLC#15 and this week it is all about accountability. This fits right into what I have been trying to do so I am psyched. My accountability with my former dragon team mate Nan has been working great. I did not have any soda pop during the work week last week and I am off to a good start for this week emoticon

I still need some accountability in the exercise department. When reviewing my last blog, I realized I missed 3 days of exercise. It has been hard not having a training plan to follow. I am just kind of "winging' it. Well those days are over. I am going to be training for my first IronMan 70.3 this fall. My new triathlon coach recommended that I start building my base this month. She just sent me my training schedule for the next 2 weeks....ugh. I have enjoyed my hiatus but I KNOW to continue to see progress I need to have more structure and/or accountability.

Here's to hoping for another week with continued progress.

Wed 2/2:
Run 40 minutes~ YES, 43 minute fartlek run
Do core 1 workout from tri coach~ YES
Drink 8 glasses of water~ YES
Take vitamins~ YES
Consume between 1500-1800 calories~ 1786
No soda pop~ YES
No fast food~ YES
Check and record weight~ 139.4 (down #1.4)
Get 7 hours of sleep~ YES

Thur 2/3:
Get swim analysis~ YES
TNT challenge~ YES, 15 frog kicks (x2)
Drink 8 glasses of water~ YES
Consume between 1500-1800 calories~ 1750
No soda pop~ YES
No fast food~ YES
Get 7 hours of sleep~ YES

Fri 2/4:
Ride bike for 60 minutes~ NO, just too tired. Did make myself get on the treadmill and do incline walking for 20 minutes though so the day was not a total loss.
Do core 2 work out from tri coach~ NO
Get massage~ YES
Drink 8 glasses of water~ YES
Take vitamins~ YES
Consume between 1500-1800 calories~ 1696
No soda pop~ YES
No fast food~ YES
Get 7 hours of sleep~ YES

Sat 2/5:
Swim lessons~ YES
*Ride bike for 60 minutes~ YES, this was a bonus workout since I didn't do it last night. Have decided to skip the core workout though. I heard through the grapevine that we will do one tomorrow after our run.
Drink 8 glasses of water~ YES
Take vitamins~ YES
Track food and try to create at least a 100 calorie deficit~ YES, consumed about 2032 calories and created approximately a 200 calorie deficit.
Get 8 hours of sleep~ YES

Sun 2/6:
Hill repeat workout with tri group~ YES
Drink 8 glasses of water~ YES
Take vitamins~ YES
Track food~ YES, approximately 2915 calories
Get 7 hours of sleep~ YES

Mon 2/7:
Run 35 minutes as warm up~ YES
Total body lifting~ YES, 20 minute dumb bell Spark video
Drink 8 glasses of water~ YES
Take vitamins~ YES
Consume between 1500-1800 calories~ 1774
No soda pop~ YES
No fast food~ YES
Get 7 hours of sleep~ YES

Tues 2/8:
Swim 1 workout provided by tri coach~ YES
Core 2 workout~ NO, just ran out of time
Participate in LCWO~ YES, needed 45 minutes of cardio
Have legs assessed for ART treatments~ YES, will get treatments once per month.
Drink 8 glasses of water~ YES
Take vitamins~ YES
Consume between 1500-1800 calories~ 1604
No soda pop~ YES
No fast food~ YES
Get 7 hours of sleep~ YES

I will update daily. Thanks for the support!

  
  Member Comments About This Blog Post:

THEMRSH 2/3/2011 8:28PM

    Wowza! Go girl! Can't wait to see your progress as you train and hear about your event!

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SEYSARAH 2/3/2011 1:22PM

    Okay Molly..I am on track with fitness but changing mine up too..fitting lots more dance and music into it..it's what I love and thought why not..Candis is taking dance lessons..me too rofl...so have to get lots more ST in to fit in with the cardio that dance will bring...

RE soda vs tea accountability..doing good with that one..in fact great..drinking water like crazy and my little brain is getting retrained to "thirst" for water once again..

So happy you have a good training plan and a wonderful goal for the fall..mine is to get back to choreographing cardio dancing so I'm getting back into the swing of things...

Have a great day..am borrowing your list for my little journal..making a few adjustments of course but hey...getting in shape for something new and different is perfect!

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FELIXC 2/2/2011 10:03PM

    You're so awesome, Molly! You always have a plan!

emoticon

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MGJARVI 2/2/2011 9:40PM

    WTG Molly! Day 1 of 7 and you have hit the ground running! Literally :-)

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BUCKEYESKIER 2/2/2011 8:58PM

    What a great thing to do to get your training back on track. I need a plan too to keep me track. That is one reason why I joined M.I.T. Hope your training goes well.

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BILLALEX70 2/2/2011 7:21PM

    HALF-IRONMAN! emoticon

You go girl!

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SWEETMNTHING 2/2/2011 7:17PM

    emoticon Molly! It sounds like you have accountability for the pop and you've done pretty well with that! There's no doubt in my mind that now that you have a training plan you will conquer the exercise as well!

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MKKAYA 2/2/2011 6:46PM

    You can do this and its time to sign up for another race to get you back on track - we all need something to train for.......

I am here for you if you need it.
Mike


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Even baby steps make for good progress....

Wednesday, January 26, 2011

I did not have perfect week but I did take some baby steps. It seems those baby steps are leading more towards progress on the scale.

I have a pesky dragon ( I say this with emoticon Nan) who is helping me keep accountable with my soda pop consumption. I really owe her. She checks in with me and/or I have to post to my status. Therefore, there has been a drastic reduction in my pop consumption over the week emoticon I was also more consistent with my exercise. I still didn't meet all my goals but my fitness minutes were up from the week prior emoticon. Finally, I tracked 6 out of 7 days....HOORAY! I still had a couple days out of range but for right now, I am very happy with my progress.

Wed 1/26:
Exercise 30-40 minutes~ NO
Drink 8 glasses of water~ YES
Take vitamins~ YES
Consume between 1500-1800 calories~ 1747
No soda pop~ YES
No fast food~ YES
Check and record weight~ 140.8 (down #2.4)
Get 7 hours of sleep~ YES

Thur 1/27:
Exercise 20 minutes~ NO, had social gathering after work and just ran out of time to exercise
TNT challenge~ NO, same reason as above.
Drink 8 glasses of water~ YES
Take vitamins~ YES
Eat healthy during the day since going out for dinner with friends~ Yes, I did great during the day. We even had a lunch brought into the office and I resisted. I ate a small but healthy breakfast and lunch. I did overindulge in the evening at my social gathering but at least it wasn't a completely wasted nutrition day,
No soda pop~ YES, although I did consume 2 margaritas at happy hour!
No fast food~ YES
Get 7 hours of sleep~ YES

Fri 1/28:
*Exercise 20 minutes~ YES. This was a make up from yesterday. i was planning on taking a rest day today.
Drink 8 glasses of water~ YES
Take vitamins~ YES
Consume between 1500-1800 calories~ 1677
No soda pop~ YES
No fast food~ YES
Get 7 hours of sleep~ YES

Sat 1/29:
Exercise 60-75 minutes~ YES, actually ran for 100 minutes
Drink 8 glasses of water~ YES
Take vitamins~ YES
Track food and try to create at least a 100 calorie deficit~ YES, consumed approximately 2084 calories and created approximately 325 calorie deficit
Get 8 hours of sleep~ YES

Sun 1/30:
Exercise 20 minutes~ YES, 25 minutes cardio plus some ST
Drink 8 glasses of water~ YES
Take vitamins~ YES
Consume between 1600-2000 calories~ 1806
Get 7 hours of sleep~ YES

Mon 1/31:
Exercise 30-45 minutes~ NO, decided to take a rest day
TNT challenge repeat~ NO, missed it on Thursday so I did it for the first time yesterday. Too soon to repeat.
Drink 8 glasses of water~ YES
Take vitamins~ YES
Consume between 1500-1800 calories~ 1700
No soda pop~ YES
No fast food~ YES
Get 7 hours of sleep~ YES

Tues 2/1:
Exercise 30-45 minutes~ YES, 40 minutes on bike and 20 minutes using exercise ball
Participate in LCWO~ YES, I was required to get in 45 of minutes of exercise
Drink 8 glasses of water~ YES
Take vitamins~ YES
Consume between 1500-1800 calories~ 1581
No soda pop~ YES
No fast food~ YES
Get 7 hours of sleep~ YES

I will update daily. Thanks for the support!

  
  Member Comments About This Blog Post:

CHEMKATT 1/27/2011 7:37PM

    Great job on baby steps!!!

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MARCHEM 1/27/2011 12:31PM

    Baby steps are the way to go! Great job!

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SEPPIESUSAN 1/27/2011 11:11AM

    I'm doing the baby step thing right now too, and so far I can't tell if I'm actually making progress or not. Up until yesterday I would have told you that it's not really getting me anywhere, but then today I finally saw a 3lb drop on the scale. So maybe!! Good for you for keeping it up.

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KJHOUSTON 1/27/2011 10:38AM

    Great job! I'm experiencing the same thing - getting the small changes back into my routine and the bad habits back out!

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MGJARVI 1/27/2011 9:04AM

    You GOT this Molly! I really need to take a cue from you and lay out my daily plan like you, I know I could learn a lot from it!

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SEYSARAH 1/27/2011 8:01AM

    Great blog..course you forgot to mention "ahem" that this Dragon is keeping after her sister team member..my "outlaw" accountability partner to put a halt to my drinking iced tea in favor of water...and it's helping big time...funny how we can slip out of habits that once were so darn easy when we started...so baby steps here we come!!!!!

Have a great Thursday..only today and tomorrow until we can sigh relief!!!! (Until next Monday of course lol!)

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BILLALEX70 1/27/2011 6:21AM

    WooHoo!

See you Saturday.

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BUCKEYESKIER 1/27/2011 5:38AM

    You're doing great! Keep up those baby steps.

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LIZZYP609 1/26/2011 9:30PM

    Nan is AWESOME! Great job Molly!

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SWEETMNTHING 1/26/2011 8:30PM

    You're doing great, Molly! It helps to have a pesky Dragon aka accountability partner keeping an eye on you, it helps you to stay on track. Not to mention the real reason...you're trouble, you're an OUTLAW you know and you need to be watched! LOL Just teasin' Molly, you know I love ya! Keep up the great work! emoticon emoticon

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AMCG2002 1/26/2011 8:27PM

    I'm right there with you! I needed a little break after Goofy, but in reality I hadn't been tracking food for at least a month. I'm now on Day 3 of tracking nutrition and have dropped 5lbs. Think my body was holding on to some serious water with the not-the-greatest diet?!

You can do this! After all, we ran nearly 40 miles in one weekend! It really is all about slow and steady. See you Saturday?

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AUNTIE65 1/26/2011 6:48PM

    You can do it Molly! Keep up the hard work :)

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MKKAYA 1/26/2011 6:42PM

    You can do it ! We are here to support you . this dragon is also cheering for you too!!!

Mike


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LITTLEDUTCH 1/26/2011 6:36PM

    Its the baby steps that count the most! Keep up the good work.

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