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Physiological Plateau?

Saturday, October 22, 2011

Eons ago, when I was unfit, I basically just had to show up for my workouts and in the end, I would be drenched in sweat every time. In my eyes, if I am drenched in sweat, it was a great workout!

Lately, more often than not, I am not drenched with sweat. In fact, I am lucky that I have broke in a sweat. The only times that I seem to get sweaty is when I run and go to step aerobics.

This morning I went to spin class. Spin is supposed to be intense but I barely broke a sweat. So, here I sit, frustrated and disappointment. A second work out IS be in today's future. But, what? I NEED a good workout for my sanity!

Why can't I get a good workout done?
Have I plateaued mentally?
Have I plateaued physically?

More importantly, how do I fix this?

  Member Comments About This Blog Post:

1CRAZYDOG 10/24/2011 1:32PM

    Well, you've definitely got your mind atuned to your body. You've gotten good suggestions (tracking, changing up your routine, rewarding yourself. But what else is going on?? Seems like for me, being in maintenance as well, when something is bothering me, the bod just doesn't work the same. So, I journal. Usually I can find the solution that way. Look @ the problem(s) and find solutions. Hang in there! You've come a long way baby! You can do this. And you KNOW we're here for you.

Sorry I've missed you over the weekend. Just a crazy, busy weekend!



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LISAINMS 10/22/2011 4:36PM

    I realized the same thing last week -barely sweating in spin. This week I started class with a full turn of tension when we were supposed to be on zero. That did the trick. My calorie burn on HRM went back up to 400 and was putting out a decent sweat about 15 min into class. As you become more fit in an activity, you have to increase the intensity to challenge your body. Just as you should increase weights in your ST when you can easily finish a set of 10.

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MYLADY4 10/22/2011 2:13PM

    The body has an amazing ability of adapting to what we are asking it to and yours has adapted. For the longest time I thought that I had to workout longer, work out harder and that was actually hurting me.

What other machines can you try at the gym? I know that I have some Jillian DVD's and even seeing a PT 1X a week, she can still kick my butt. Maybe try one of those ($10 at Wal-Mart).

Good luck

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EJOY-EVELYN 10/22/2011 1:25PM

    How crazy is this? You've done so well in your workouts it takes more and more to work up a sweat. Isn't that natural? You are incredibly fit and to be congratulated! WooHoo! Celebrate!

I do believe this is the same reason why we are to vary up our routines. Usually it is to relieve the feeling of boredom we might get by doing the same-oh, same-oh. Whatever the reason, I trust you have an exceptional ear to hear what your body needs. Do what brings you a sense of satisfaction – provided it's not in the insanely “too much movement” category – and I trust you will know when you have reached that level. One way to check this is to see if your calorie differential report within the SparkPeople reports is in sync with where you should be for at or near maintenance. We are so fortunate to have such great food and fitness standards available to us.

It may be as simple as rewarding yourself with a new pleasure outside the stress of your studies that's quite different: reading a book or online article for pleasure; stretching and meditating with a little tai chi, qi gong or yoga; going to a movie, visiting a new health food demonstration or restaurant for light lunch, enjoying a campus event, or watching a program that meets your needs on television. Joy in relaxation is as important as your working up a great sweat. While I haven’t kept up with the more recent Biggest Loser episodes, I know one of the trainers regularly introduced yoga into their regimen with great success.

You have reached a level of success many only dream about! Because I too have reached it, I can appreciate the difficulty you may experience while in the maintenance mode. My mindset still isn’t right, but I’m working on it! In the meantime, I continue to track, track, track. Oddly enough, if I hadn't tracked the Bahama Breeze lunch yesterday and found it within the SparkPages, I wouldn't have eaten enough. I would never have guessed I would begin overestimating my intakes. It's all a wonderful learning process that continues to keep me sharp (or dim witted in some cases). Smile, smile!

I have every confidence that you will find that right balance in your life.

Comment edited on: 10/22/2011 1:27:44 PM

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JUSTBIRDY 10/22/2011 11:15AM

    Maybe your body is telling you that it needs a break.

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CIVIAV 10/22/2011 10:58AM

    I sit broken?

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Revamped Goals/Workout Routine :)

Friday, October 21, 2011

Midterms are here yet here I am still trying to figure out my work out routine during the week. In the last couple weeks, I had no plan and just made sure I did some sort of work out. It works.. but it could be better!

For example, Tuesdays and Thursdays are the busiest but yet I try to get my runs in on this day. It just doesn't work to run when you are feeling rushed. I need to feel relaxed. So, running is getting moved to twice a week. Yup, one day less. Sunday will probably always be a emoticon day. It is my Sunday thing right along with church. Pretty lucky for my non-existent future boyfriend. He can watch football and I don't want to hang out.. because.. well, I want to RUN!

Also, I feel like some days I get stressed from going from one place to another so I am adding simple mediation. emoticon This goal consists of taking ONE 10 minute break from the world, laying on the floor, closing my eyes, and listening to all the sounds around me, letting the world soothe over me, like water does with a rock in a river!

My last goal is to focus on lifting. emoticon I stopped lifting. I was doing so well, too! I know my down fall. I started doing machines again... and they bore me! Now, kettle bells and free weights don't.. but they do take more time. I wish I could find a 30 minute lifting routine that I could everyday.

Okay, before you mention how you can't lift everyday.. hear me out! I plan to create a routine where it is upper one day and lower the next with either Wednesdays or the weekends off.

Why do I want to lift everyday? How I figure it is if I lift everyday I know I can't put it off because I am doing it everyday keeping me consistent!

Also, I have noticed that my routine is dry. When I go to the gym, I seem to be looking at the equipment like this emoticon rather than emoticon. In fact, I have been trying new machines at the Y and taking spin classes.

I am hoping this revamping.. adding lifting everyday and meditation weekly will help!

  Member Comments About This Blog Post:

DEESFIT4LIFE 10/21/2011 8:35PM

    Sounds like an excellent plan to me! Let us know how it goes!

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EJOY-EVELYN 10/21/2011 7:24PM

    Great thinking! In my book, you always rock when it comes to fitness.

So far, my flying by the seat of my pants works for me, but I know that if I were to vary it up and get a more intense walk in, my body would probably like me better. My primary incentive is more on the team's fitness minutes and "joy" factor and my personal joy (with photos) wins for now.

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JUSTBIRDY 10/21/2011 12:56PM

    you are so ambitious! I know I couldn't life every day

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LISAINMS 10/21/2011 12:12PM

    I'm another one that needs a plan (schedule) to stay focused. And a race to train for helps. I like your plan for a 10 min meditation break!

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1CRAZYDOG 10/21/2011 11:34AM

    Good plan. Did you get to play volleyball yesterday?

Hope you're having a good Friday and good for you for taking that meditation break.



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STRIPEDTIGER 10/21/2011 10:36AM

    I like your plan. I'm trying to fit strength training in period but I let me intimidation run me off. emoticon

I'm getting there though! I think it's great that you are mindful of your needs!!

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CIVIAV 10/21/2011 9:52AM

    I am liking your idea of lifting everyday, COnsistency makes the diff for me too!

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MYLADY4 10/21/2011 9:45AM

    Good plan

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Pattison State Park Fall Hike (with photos)

Sunday, October 16, 2011

I promised if I went hiking that I'd blog about it.. so here I am blogging even through I don't have too much to say about it!

Basically, I couldn't handle one more tedious day in the gym, on a machine, than later on weights so a friend and I hit the trails!

Even through I have been at the Pattison State Park before, I never noticed there was an outside gym with equipment set up to do your strength training and stretching! There were even photos displaying on how to use it!

How awesome is that?!!

As Kent will demonstrate..

Body weight dip:


Hamstring stretch:

So, there you have it.. my hike!

  Member Comments About This Blog Post:

PATRICIAANN46 10/20/2011 4:27PM

  Hi Savannah........
How wise you are to know that a change-up in your exercise pattern was just what you needed.........and with the Fall we have had, who can stay inside when the colors and temperatures beckon?????
Loved your pictures and it looked like you were having a great day.
Take care.
Patti emoticon

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WISLNDR 10/18/2011 7:02AM

    Gosh, I haven't been to Pattison in years!! Beautiful photos. I hiked around Green Bay on Saturday; we're having a lovely Autumn, aren't we?

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CIVIAV 10/18/2011 6:26AM

    Loos like a perfect Fall day!

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1CRAZYDOG 10/17/2011 4:49PM

    AWESOME, AWESOME and MORE AWESOME. I love the pic of you by the sign saying, "Stay fit enjoy the outdoors." Great.

What a beautiful park to be outside wandering in!

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KATHY20104 10/17/2011 6:26AM

    thats pretty cool! nice park to. where is that located.

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MYLADY4 10/16/2011 9:01PM

    I have never heard of that place. Next time we are up there we might have to visit it. Sounds and looks BEAUTIFUL. Might as well get out while you can. Old man (I can't say it yet) will be knocking soon.

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VICIOUS421 10/16/2011 8:47PM

    What a beautiful place to hike and work out!!!!!!

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EJOY-EVELYN 10/16/2011 8:43PM

    I love Pattison Park and was there last Monday while I was still able to enjoy all the beautiful fall colors on the trees. Love the added workout you discovered.

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DEESFIT4LIFE 10/16/2011 6:45PM

    Great pictures! Glad you got a great workout in! I love hiking!

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Harvest 5K Run/Walk

Saturday, October 15, 2011

Today was pretty amazing!

This morning I did the Harvest 5K Run/Walk with my sister!

Even through the race was poorly organized and needed better communication, I had alot of fun.

Even through the race was chip timed, we do not know the official time. You see we did not walk across a mat at the beginning line for the chip to be activated with. In fact, we weren't even sure if the race started until it was confirmed at mile 1's marker. I stuck with her like glue during the race. It was fun coaching her in the last stretch as we crossed the finish line. Our time was 42:55.

[Does anyone notice that I have decent running form? I always thought I had bad form. Maybe it's not as bad as thought!]

After the race, a woman approached us and told my sister she did well and that I was a great coach! emoticon Apparently, the lady was trying to catch up to us but we consistently ran/walked through out the whole thing.

By the way, I might be going down in race shirts. I now have two long sleeve t-shirts that are mediums which are a bit big. I thought at first maybe it was a fluke. I will have to keep it in mind that I may need a SMALL in fall races! emoticon

They treated me to Old Country Buffet and I was able to get pancakes that I have been craving for the last couple days. emoticon I probably overate for me but I don't feel I went too crazy.

Than, I took them to Enger Tower to see a great view of the city.

To get the above photo we had to climb a tower. Nicole asked how far up it was. I dunno, 20 steps? I guess with being "fit", I don't worry about not being able to get somewhere, like the top of the tower. It was more like 60 steps. Oops!

They drove to my parents and I went to work.

At first, I was not happy at work! One of the personal trainers was a butthead to me. Basically, he is on a power trip and been trying to tell me how to do my job. He can try but I sure don't have to listen. He comes across righteous. Today he did it in front members. Not okay! I will probably should speak with my boss about it. I vented and trying to move on.

Than, at the end of the shift, I spoke with this guy that was overweight. We spoke about my weight loss, and the lifestyle change. I, of course, mentioned Sparkpeople. He repeated it. So, I hope he checks into it. But, he also told me how he didn't "connect" with said personal trainer that I have a current issue with. This makes me happy inside because I had the feeling he connected with me. But, hey, I understood and I feel not all personal trainers do as they were healthy all their life so they do not know how it feels to need to lose weight!

Tomorrow I hope to go hiking with a friend! emoticon

  Member Comments About This Blog Post:

1CRAZYDOG 10/16/2011 11:47AM

    Cool! Glad you had a good day and hope today is good. Talk later!

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STRIPEDTIGER 10/16/2011 10:18AM

    Great job!! On your race and connected with the Y member.

You should encourage him to talk to the boss about his trainer because if a person is connecting they need to know it - should be open to hearing it - so they can improve. But I think it should come directly from the member to the trainer or his boss. Most people don't have the confidence to help in such a way though.

I'm glad you went to your boss. Bosses need to know those types of things.

Have a great weekend!

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VISUALLYRICS 10/16/2011 9:44AM

    emoticon on your 5 K!!!

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EJOY-EVELYN 10/15/2011 10:55PM

    Glad to see you and your sister work a 5K together . . . glad you stayed with her. WooHoo! I, too, enjoy Enger Tower and the walk around the Peace Gardens and rocky path overlooking the Lake. We have such an awesome Lake to enjoy for all four seasons. I here there were twelve food waves along parts of the Lake recently. Yikes!

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ROOTIHAUSMAN 10/15/2011 10:21PM

    Good for you and your sister! emoticon emoticon emoticon

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A possible spark? Hope so!

Friday, October 14, 2011

In the past, I have tried to "spark" my family but I feel they are the hardest! But, recently I feel a "spark" might be starting! So exciting!

First, my sister made a goal to run her first 5K by her 30th birthday. Tomorrow was the day she was supposed to run, but she is switching to a walk. Still proud of her! I know for my first 5K, I had to walk half of it. Just doing a 5K is a great start. She did mention earlier this week that she could aim for her 31st birthday to run her first 5K. In the past, she mentioned she wants to prove that she CAN do it! I really hope she sticks with it!

Than, today I was talking to my parents and my mom went to the doctor. Apparently, as my dad was waiting for her in the waiting room, he read Runner's World! Yup, you read that right! When I asked him about it, he is like, "Well, I have to read something." Well, yes, I suppose but I never remember my dad reading anything about running or anything like that!

Apparently, once I got a passion everyone wants to join me, which is pretty awesome! These little "spark" moments are pretty cool for me, and I had to share!

Watch for a blog on tomorrow's 5K!

  Member Comments About This Blog Post:

LORILEEPAGE 10/19/2011 10:15AM

    Setting a good example, as you are, is the best Spark starter!

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PATRICIAANN46 10/16/2011 2:57PM

  Hi Savannah........
YOU motivate people just by being YOU!!! All they have to do is watch how your lifestyle has changed and view the results.

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EJOY-EVELYN 10/15/2011 1:31PM


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W8WHITTILER 10/15/2011 10:11AM

    As I said in the other blog, they will end up following you!
So don't ever pay attention to those negative people!
You are rocking it girl, and others want to follow!
That is so awesome!
Keep Sparking!

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HDHAWK 10/14/2011 7:54PM

    That's very cool! Good luck tomorrow!

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