Tuesday, March 29, 2011
Ok, so it's almost mid-week. But here's my plan - past, present and future!
Saturday - run - done!
Sunday - swimming - done!
Monday - swimming - done! Although I didn't get my upper ST in....
Tuesday - run - done!
Wednesday - cross-training (either stationery bike at work or Leslie Sansone)
Thursday - run
Friday - Get up early and do yoga
Saturday - long run & Upper ST (since I missed it).
Tuesday, March 15, 2011
WEEK ELEVEN CHALLENGE - ENDS 03.19.2011
MAIN CHALLENGE: Revisit Week Two Affirmations
What worked, what didnít? Share some of the successes and challenges you had related to your affirmations during PUSH.
My Week 2 affirmations were:
"I will train for my 8k with joy, and eagerly anticipate each training session. I will push through the hard parts and just know that those parts will make my run easier in the race. I will finish the race easily and with a smile on my face. I see myself crossing the finish line with Jenn and drinking that free beer afterward. I will train to be AWESOME."
These affirmations really helped me, and got me out of my corner of fear and to start training for my 8K. I saw the 8K as something that I truly could not do Ė if you had seen me last year, dead last in that race, not even walking through the finish line because I was so embarrassed Ė you might understand. But that is not who I am NOW.
Writing those affirmations gave me courage and strength that I didn't know I had. I do believe that sometimes if you "fake it", you do make it. Truly. I think that may be what affirmations are all about. Writing down our dreams, hopes, diminishing our fears, sort of like a flashlight in the dark. And if we say them enough, we start to believe them, and act on that belief. We start to become who we want to be.
I am not done with my training yet and Iíve already run my 8K distance. This is so awesome to me, and inspiring. Not only did I run this distance, I ran it at a much faster pace than Iíve ever run. This shows me that ANYTHING is possible.
BONUS: Look Forward
Create two new affirmations for other areas you would like to improve/enhance this spring.
I am not defined by mistakes that Iíve made. I am not who I was, I am being remade. I am NEW. I am chosen and holy and I am dearly loved. Dreams DO come true. I am going to break these chains that bind me.
I will give up who I thought I was and who I thought I had to be, because neither of them believes that I can be MORE. And I can. I will no longer live in the shadows of shame, believing that I canít change. Because God doesnít see me the way that I do. He sees me as so much more.
(both new affirmations inspired by and have lyrics by Jason Gray's song "I Am New")
His video and full lyrics can be viewed at the link below, I highly recommend it.
Tuesday, March 01, 2011
February Progress Report:
Start weight: 216
End weight: 214
Weight lost: 2 lbs.
Total weight lost this year: 11.5 lbs.
Goal weight progress: 34 more lbs. to go to goal weight!
Onederland progress: 15 more lbs. to reach ONEderland!
Total weight lost: 84 lbs.
My goal was to lose 4 lbs. this month, bringing me to 212 lbs. I didnít reach that, but I know this month I will. Looking back at my calendar I see notes that I need to get more workouts in, and I definitely see a pattern of over indulging on the weekends. I need to stop that. I lost only 2 lbs. this month because I didnít push it like I did in January. I fell off the boot camp wagon, and also overate on weekends and didnít do as much strength training. This is good information to have, it serves as a map to where I would like to be, and how to get there.
My goal this month is to lose 4-6 lbs., bringing me to 210 Ė 208. A huge milestone for me will be reaching 213, which is the weight I was when I married my husband almost 12 yrs. agoÖour anniversary is March 13th, so I will DEFINITELY reach it by then, LOL.
(Yellow is good)
- Created and started a training program to run the Shamrock Shuffle 8K in April. This includes running 3x a week, cross-training, strength and yoga and a rest day.
- Started taking the stairs at work.
- Went out for a walk in the windy Chicago air with my two girls. With the remaining ice and snow, turned into an epic walk.
- I've incorporated weekly outside runs into my training.
- I went sledding and went down face first, on my stomach! Haven't done that since I was a kid.
- I ran at lunch even though I didn't want to and (accidentally) WITHOUT: my ipod shuffle; my HRM and my contacts.
- My favorite pair of black dress pants is finally too big to wear...I've been wearing them baggy for some time now, but now they are falling off and showing too much.
- My wedding BAND fits!!!! I'm 1 lb. away from my wedding weight and I tried it on and it FITS!!!! (This was the smaller band, the larger one that went above this one fit a few months ago).
- I ran in the snow.
- I went to a family party and didnít pig out.
- My underwear is falling down again, time to go down a size!
- I wore new sexy undies.
- I saw some family members I haven't seen in some time and they were shocked by how small I am now.
ABOVE AND BEYOND:
- I have been logging my food on the weekends even though it hasnít been pretty.
- I wore my sports bra to work to ensure that I go to the gym to get my run in.
THINGS IíVE LEARNED:
Anything can be accomplished with the right mindset.
Tuesday, February 22, 2011
YOOVIE, who if you don't know (what? go visit her spark page immediately) is a very inspirational Sparker and writer, wrote in her blog today about a wonderful Spark article about 6 word stories. The Daily Spark story can be found here:
In this article the author challenges us to come up with our own 6 word success stories.
I came up with a few:
"From couch potato to joyful runner."
"Lost World's Largest Ball of Tape."
But my favorite one is depicted in the picture below:
"Lost 80 pounds. Gained new life."
In oh, so many ways than one. I love my new life. Thank you, Lord.
Tuesday, February 22, 2011
Our challenge this week was to create our own boot camp workout. Here's mine, enjoy!
MAIN CHALLENGE: Create a Boot Camp Workout
Create a HARD workout for the main challenge this week. Think Level 2 or 3 of 30 Day Shred, Cathe, Turbo Jam, The Firm, HIIT - things that REALLY push you. You can create a cardio routine, a strength routine, or a blend of both, but it should be challenging and at least 50 minutes long.
BONUS: Do Your Workout
For bonus points, do your workout and blog about it. I will do this on Wednesday or Friday and blog about it.
KATHY'S BOOT CAMP PLAN:
(Feel free to steal this and use any part of it that would be helpful to you).
‚ÄĘ Warm up with light cardio (Coach Nicole‚Äôs Walking workout, Leslie Sansone 1 mile, Walking, marching in place, etc.) (10 minutes)
‚ÄĘ Cardio: Coach Nicole‚Äôs kickboxing workout (10 minutes)
‚ÄĘ Boot camp: Complete all 20 exercises for a 20 minute workout, performing each exercise one after the other for 60 seconds each. (You can also repeat the series 2-3 more times for a longer workout.) Perform 10 reps of each, march in place for a few seconds and repeat 10 more reps until you've hit the 60 second mark.
o Jumping jacks
o Push ups
o Triceps dips
o Biceps curls (using 2-5 lb. weights)
o Side bends (using 2-5 lb. weights)
o Side planks
o Standing abduction
o Side twisting
o Walking lunges
o Jump rope
o Squat jumps
o Squat thrusts
o High jogs
o Stairs: Run up and down the stairs at my house
o High knee drill (running in place, elevating knees with each step)
o Ski jumps (lateral jumps keeping feet together)
o Reverse crunches
o Bicycle crunches
‚ÄĘ Cool down with 10 minutes of light cardio and stretching
Total workout time: 50 minutes.
Images from South Florida Sports Leage and USMC fitness boot camp.
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