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Week plan STRONG plan

Monday, April 07, 2014

Waiting for Logan to text before taking Roo and Hughy for a walk. (Part of my plan for the week)

I also plan to have (daily):
64 ounces of water
5 freggies
6+ hours of sleep
I will:
Do yoga 3 times
Go to BodyPump on Monday and Saturday.
Go to orangetheory on Thursday.
Run Tuesday, Wednesday and Sunday.
Walk M, W & F with Roo and Hughy.
Meals:
Oatmeal and fruit for breakfast OR a homemade egg and cheese breakfast sandwich.
No coffee after breakfast.
Salads for lunch. With soup or a half sandwich.
Dinners are light because I have a lot of activity in the evening. Paul usually cooks so I'll be watching portions here.

Totally doable.

  
  Member Comments About This Blog Post:

CASSIOEPIA 4/7/2014 11:39PM

    I like your play on words - week and strong!

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JO88BAKO 4/7/2014 10:18PM

    Great plan!! You CAN do it!!

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FANCYSIMAGES 4/7/2014 4:43PM

    emoticon

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BLC24 WEC#11 - Spring into Spring bingo

Friday, March 28, 2014

I wrote all this out in my spark team for the points, now I'm going to put them here so I'll remember it all later.
"You need a little bit of insanity to do great things." - Henry Rollins
I think it pretty much sums up everything, LOL.
~~~~~~~~~~~~~~~~~~~~~~~~~
I took the quiz, "Are You Prepared to Reach Your Goals?" and scored "prepared for success". It also said: "Congratulations! It sounds like you know a thing or two about goal-setting and that you've taken steps to ensure you'll be successful, supported and highly motivated along the way. Just be sure your motivation stays strong even when the going gets tough."

I guess I knew all this... I think I'll got take another quiz about something I'm not sure I know.

Ah-ha! "The Muscle Building Quiz" I got an 8 out of 12. I should really learn to concentrate but Roo was hopping all over the couch while I was trying to read. Some of those questions are very tricky. emoticon I recommend this one to all of you since we're all interested in building muscles and reducing fat, right? When I was taking my Personal Training course, my instructor told me this: "There is no such thing as "toning" a muscle. You can strengthen a muscle by "overloading" it during strength training, and you can build its endurance with cardio exercise. Simply moving a muscle against resistance 25 or 50 times without fatiguing it doesn't accomplish either goal."

this is kind of funny to me.... BodyPump, the class I take, preaches the light weigh/many reps idea and it's put out by the same company that also provides the CanFit Pro class that I took. No wonder I was always confused.
~~~~~~~~~~~~~~~~~~~~~~~~~
My article stemmed from the quiz, "High Performance Nutrition - Part 1 - The Big Picture: Food as Fuel". I chose this one after I got the protein question wrong in my quiz. emoticon www.sparkpeople.com/resource/nutriti
on_articles.asp?id=627


I think I found the reason we gain weight when we train for our races - "Restricting your calorie intake to promote weight and fat loss can make it very difficult to build muscle mass or train for endurance events." Good thing we're learning balance, eh? And why we don't care if we gain in the few weeks beforehand.
~~~~~~~~~~~~~~~~~~~~~~~~~
My long term goal remains the same as it always has been: to maintain my goal weight, stay healthy and active.

NSV - for the round? I've succeeded in getting my family active. All five of us are doing something (8, HM, FM and kids run) during the Victoria Marathon weekend in October 2014. We're all signed up!

Goal achieved this round? So far, I've stuck to the running and yoga schedule I set for myself. I think I've only missed one or two runs due to illness and one yoga because of my blood donation.
~~~~~~~~~~~~~~~~~~~~~~~

  
  Member Comments About This Blog Post:

AMARILYNH 3/29/2014 12:18PM

    I took that muscle building quiz too and you are right - it has some TRICKY questions!! Loving this bingo!!

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JO88BAKO 3/28/2014 9:59PM

    This is a great WEC. I think it's awesome you have your entire family running and walking. You are a great mom and leader!

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Something to remember

Tuesday, February 25, 2014









  
  Member Comments About This Blog Post:

TKAYSMILES 3/13/2014 12:51PM

    love these thank you!

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LIZZYP609 2/27/2014 11:47AM

    love love love!

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TEKRU1 2/27/2014 7:53AM

    LOVE these! Thanks!

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FITAT50 2/25/2014 6:44PM

    emoticon I need to send my Spies here!

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MARYBETH4884 2/25/2014 4:59PM

    Wonderful thought!

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NERDLETTE 2/25/2014 4:13PM

    Love this! emoticon

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PKCTTS 2/25/2014 2:03PM

    Great stuff!

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SIMONEKP 2/25/2014 1:40PM

    emoticon

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BE-THE-CHANGE 2/25/2014 1:24PM

    emoticon

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SUZIPAM1 2/25/2014 1:06PM

    i love the fingernails one haha

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SMART goals check in - WEC #6

Saturday, February 22, 2014

I wrote this all out yesterday and then my laptop ran out of juice, shut down and lost all of it. So here goes round two:
I've re-read my smart goals for this challenge and I seem to be on target. I'm going to focus on the behaviour goals for the check-in.

Behavior goals:
1. I will use one training run per week to push myself to a 5:45/km pace.
According to my records, I've hit 6:07 as an average moving pace on one run out of the five I've done since the new clinic started on February 11th. In my defence, the weather has not been conducive to running fast. Ice, snow and cold... yeh, I'm done with this part of winter.

2. I will continue my habit of eating a minimum of five freggies and consuming 64 ounces of water per day.
I do really well with this. I can remember only a handful of days where I didn't get one or the other.

3: I will devote time to strength training and yoga (2-3 times/week each)
week 1: Strength train 1x, Yoga emoticon
week 2: Strength train emoticon Yoga emoticon
week 3: Strength train 1x, Yoga emoticon
week 4: Strength train 1x, Yoga emoticon
week 5: Strength train emoticon Yoga emoticon
week 6: Strength train Yoga - TBD


At best, I'd say that I have Yoga under control. I really have to work on getting more than one day of ST a week, though. I'll be making that my focus for the remaining 6 weeks of the challenge.

  


Dear Penny

Saturday, February 15, 2014

Normally, I wouldn't write you a letter but, hey, 100 points is 100 points. I mean, it's one thing to talk to yourself but I think it's a whole other level of uh-oh to write it all down.... ANYway...

I thought that I would take this opportunity to tell you that I'm proud of you. After Emily was born you could have sat on the couch like a slug and eat your way back to your unhealthier self, like you did when the boys were born, but you didn't. You got back on the horse and worked really hard to get back to maintenance instead. And you've held that now for over a year. Here's what else you've done:
- ran 19 Half Marathons since 03/31/12
- started cross-training with consistency (thank you)
- taken up hot yoga (again, thank you)
- rewarded yourself with new workout gear and accessories, mani/pedis and other non-edible treats (more times than not)
emoticon
Now, I know it still sucks to get up early on a weekend to go to BodyPump or dress for -30C to take a group of runners out for a 20 km run but, face it, it's all worth it! Your family notices what you're doing, too. Your children are runners because you run. They have a healthy role model. You KNOW how important that is because you didn't have one when you were growing up. So, please, keep up the good work. Focus on the 80/20 rule. Be consistent. (and I'll try not to notice when you occasionally oversleep or have a meal at Fatburger emoticon)

Last, but not least, know this: I love you.
The next time you walk past a mirror and you notice an old stretch mark, a grey hair or a new wrinkle, before you complain - LOOK AT YOUR NEW MUSCLES! You look fabulous.

Sincerely,
your subconscious...

  
  Member Comments About This Blog Post:

SIMONEKP 2/25/2014 1:41PM

    emoticon

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TWNOMWE 2/21/2014 8:49PM

    emoticon Great job on those 20km runs.

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ONE*BUSY*MOM 2/20/2014 1:06PM

    Love this! emoticon

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JOPAPGH 2/19/2014 9:17AM

    Nice work!!

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LIZZYP609 2/18/2014 12:54PM

    emoticon emoticon emoticon

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ETTEZEUS 2/18/2014 10:55AM

    emoticon

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MULDERFANATIC 2/16/2014 2:29PM

    Even though I know you didn't really want to do this (but you did it for the points) I really like how you took it seriously and wrote some really nice words of encouragement. Great job!

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PKCTTS 2/16/2014 2:18PM

    All true! emoticon

emoticon

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BE-THE-CHANGE 2/16/2014 9:21AM

    emoticon

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CASSIOEPIA 2/16/2014 12:15AM

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