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RUNNINGWILD's Recent Blog Entries

The plan for 2014

Sunday, December 29, 2013

Back in November, I posted some of my goals for 2014 but they need to be updated because my race schedule has changed.

Here's what it is now:
02/08/2014 - Hypothermic Half Marathon
05/24/2014 - 5 Peaks Enduro Run - COP 10 kms
06/01/2014 - Scotiabank Half Marathon
06/14/2014 - 5 Peaks Enduro Run - Canmore 10.5 kms
07/2014 (18-20) - Tour for Kids (cycling challenge)
08/09/2014 - 5 Peaks Enduro Run - 16.5 kms
08/10/2014 - Loop the Lake Half Marathon
09/13/2014 - 5 Peaks Enduro Run - 14.5 kms
10/12/2014 - Victoria Half Marathon

The training for running is easy - 3x a week like I've been doing since 2004. It's the added training for the cycling that STILL worries me. I don't want to lose my ST routine or take away from yoga that I've been doing but the plan is:

ST - Monday, Thursday and Saturday (at least 300 reps on Thursdays. Happy Pam?)
Run - Tuesday and Wednesday evenings, Sunday mornings
Yoga - Monday, Tuesday or Wednesday, and Friday evenings
Cycling according to the schedule that I posted in November.
I can do this!!!

  
  Member Comments About This Blog Post:

LIZZYP609 1/11/2014 1:17PM

    You are always so motivated! You are my hero!

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DOCTATITO 1/11/2014 12:42PM

    Love it. Victoria HM--sounds amazing! I LOVE Victoria!

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PKCTTS 12/30/2013 4:38PM

    Well, I knew you were going to do them anyway - so I figured you may as well have them in the plan. emoticon

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THE_RED_BIRD 12/30/2013 9:13AM

    That is so awesome! I'm impressed and inspired!

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ETTEZEUS 12/29/2013 11:51PM

    Ha Ha Ha Pam!! Good one!!

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PKCTTS 12/29/2013 11:01PM

    You absolutely can do it! (But, you better schedule some ST for Thursdays. LOL)

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BLUEROSE73 12/29/2013 9:39PM

    Wow. Lots to do this next year. As long as you have a plan to deal with how busy things will get, I'm sure you'll find a way to make it all work.

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GLUCOZA 12/29/2013 9:37PM

    Wow! Looks like a very good and fun plan! Don't be afraid, I'm sure you'll adjust your routine just fine. Good luck and emoticon

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If your weight loss has slowed

Saturday, December 28, 2013

Got a great email from Tommy Europe yesterday. Since I can't link it, I'm copy/pasting it. If you like the info, you can subscribe to him via www.tommyeuropetv.com


emoticon
If your weight loss has slowed, or even stopped, then there are improvements to be made in your dinner routine.
I've made 5 guidelines so that you'll know if your meals are healthy and fitness friendly. And as a result you'll experience healthy weight loss.
Check out these 5 Easy Steps to Transform Your Dinner...

Step #1: Choose Quality Ingredients
These are the building blocks to a healthy meal. While you certainly don't need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.

Choose foods that are:
Fresh and organic
Pronounceable ingredients
Whole foods

Step #2: Use Healthy Cooking Methods
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:
Fried and battered
Processed and packaged
Doused with cream sauce
Sautéed

Choose foods that are prepared like this:
Grilled
Baked
Broiled
Steamed

Step #3: Eat Mostly Protein
The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.

Good choices of protein include:
Fish
Chicken
Turkey
Egg
Lean red meat
Beans

Step #4: Include Lots of Fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fibre:
Salad
Seasonal vegetables
Fruit
Legumes

Step #5: Reduce Starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:
Potatoes
Pasta
Rice and cereal
Bread and crackers

For the most effective results, pair your clean eating with a challenging exercise routine.

  
  Member Comments About This Blog Post:

SHEENADEE 12/28/2013 6:15PM

    Makes sense! Wish it were easier to do.

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BLC24 registration open!

Friday, December 27, 2013

Blc24 registration opens to new registrants today. It will remain open for two weeks or until all the teams are full. www.sparkpeople.com/myspark/groups_i ndividual.asp?gid=61715

  
  Member Comments About This Blog Post:

COOKINGSTARS 12/27/2013 12:51PM

    emoticon

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BLC Weekend challenge #11

Friday, December 06, 2013

Yikes! Only two weekends left in this round of the BLC (23). Good thing I'm reaching most of my goals or I'd be panicking right now....

Part of the challenge for this week is:
S - Strategize. Make a meal and exercise plan for the upcoming week.

I've had a pretty good plan for this round so I'm sticking with that.

-- 5/7 days with a negative or zero CICO
-- continue running 3 days a week
-- strength train consistently - 2x a week.
-- yoga
I also want to tweak my sodium levels & work towards improvement. I'm having difficulties staying under the 2300 mg that's recommended but I'm closer to average than I've ever been.

  
  Member Comments About This Blog Post:

TWNOMWE 12/13/2013 8:24AM

    emoticon job Penny!!!

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AMYISSUCCEEDING 12/6/2013 11:25PM

    Looks like you are doing a good job. Have a good weekend and keep up the good work.
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The party's over :)

Wednesday, December 04, 2013

S - (Mon 2nd) Sink into the rewards of having gotten over the feast and its aftermath in a healthy fashion - Post your three most helpful things from the last week.

! - (Tues 3rd) What is something you are most excited about for the upcoming week that will improve your health - post and reflect!


The three most helpful "things" from last week were my son, my hubby and my running buddies. My son and hubby took care of Roo while I hit the gym, did yoga or went for a run. They also kept her in the mornings so that I didn't have to yoink her out in the cold and snow. My running buddies gave me something to be accountable for: they were waiting for me at the gym, in the yoga studio and on the pathways.

Some of the things that I'm most excited about in this coming week are:
The Santa Shuffle 5 km run on Saturday - there's a team of 21 of us (maybe more) doing it together. It won't be about speed or anything competitive. It's just about putting on a pair of antlers, hanging out with friends, getting a cute medal and scoring a Lindt/Lindor chocolate advent calendar.
On Sunday, we're meeting some friends and going to Heritage Park -
www.heritagepark.ca/
Other than that, I think this may be the weekend we put up our Christmas tree.

  
  Member Comments About This Blog Post:

AMARILYNH 12/6/2013 9:14AM

    emoticon Sounds like a FUN time! Run strong!!

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WATOGA17 12/6/2013 9:03AM

    Wish I could be there to cheer you on! emoticon

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ETTEZEUS 12/4/2013 2:05PM

    Have fun at the Santa Shuffle!

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TKAYSMILES 12/4/2013 2:02PM

    Santa shuffle sounds awesome!! Not sure how you do it up there with all that snow and cold though!! Keep up the great work!!!

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