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good soreness

Wednesday, June 30, 2010

yesterday i got on my bike for the first time in well over a week. (probably 10 days or so.)

I rode to and from work (3 miles total) and then decided to go on a one hour ride for some extra cardio.

when i got home, i realized how sore different muscles in my legs were. Not the bad kind of sore, but the kind of sore that makes you PROUD. The kind of sore that you continue to flex those muscles because it reminds you that you did something GOOD for your body and that your hard work is paying off.

It's interesting because when I have a hard run, DIFFERENT parts of my legs have that soreness.

Do you guys feel this way about certain exercise activities as well?

  
  Member Comments About This Blog Post:

TEAM-SARAH 6/30/2010 11:43AM

    I love that feeling from working my muscles a different way. It's like YES, that was effective. I mixed it up! Usually it's not enough or way too much hehe

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THENHEATHERSAID 6/30/2010 10:41AM

    I totally agree - the best stretch in the world was this morning. And still everytime i stand up or sit down ;)

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AOGOAE 6/30/2010 10:11AM

    oh yes, that's why it's so great to take a break from your normal routine and try some different exercises- challenge your body in new ways!

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BGUMBA 6/30/2010 8:54AM

  It's great to feel that kind of soreness. Keep up the good work!

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TYGRLILY 6/30/2010 8:17AM

    I definitely notice when new muscles are used. And likewise, most of the time it's a GOOD soreness - it's almost like a badge of accomplishment! And I tell ya, I never sleep so well as when I collapse into my comfy bed all achy and appreciating the softness and comfort of being in bed. And the next-morning stretch, when you can still feel the good ache from yesterdays workout.... pretty much the best stretch in the world!!!

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Weekly Goals

Monday, June 28, 2010

Sometimes, things just need to be spelled out in list form.

FOR MY WEEK, MONDAY through SUNDAY, my nutrition & fitness goals:

-Half Marathon Training: 2 "easy" runs of 2 miles each + Race Day Sunday - 4 miles (with my siblings who will be in visiting :) )

-TRACK EVERYTHING. Even if it causes me to go "over" on calories.

-Do 10 minutes of Yoga a day. Even if it's 10 minutes of corpse/child pose before bed. This is restorative and good for me!

-Do 5 Strength Sessions: Two Upperbody, One lowerbody, One Total Body, and One 30DS session.

-Drink Water. I've been doing pretty well at this, and it's important for me to keep on track.

:)

  
  Member Comments About This Blog Post:

EINAFETSJ 6/29/2010 9:02AM

    Sounds like a great plan. You must be so excited about spending time with the fam. I know how much I miss seeing my family and I scurry back and forth to NY all the time! Enjoy the lake house and good luck with the goals!

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EINAFETSJ 6/29/2010 9:02AM

    Sounds like a great plan. You must be so excited about spending time with the fam. I know how much I miss seeing my family and I scurry back and forth to NY all the time! Enjoy the lake house and good luck with the goals!

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TEAM-SARAH 6/28/2010 4:17PM

    These are great weekly goals!! Have an amazing time with your family and I'm wishing you good exercise vibes

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LLBEAN75 6/28/2010 2:39PM

    Give yourself one point for every goal that you meet, per time you meet it.

Three half marathon workouts - 3 points total
Track everything - 7 points total
Yoga each day - 7 points total
Strength - 5 points total
Water - 7 points total

If you get to 26 points, give yourself a reward for your "A" efforts!

good luck!

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AOGOAE 6/28/2010 1:49PM

    I love Corpse Pose before bed- I'm definitely not a yoga fanatic but it really is relaxing and helps you connect with your body. I think it's a great idea to have it in your routine!

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Evaluation in the Springtime

Tuesday, March 09, 2010



Although it snowed so much, just two weeks ago, that I built this snowman at the office, the signs of spring are around us now.

I love that the days are becoming longer. I am no longer waking up to darkness. I am no longer returning home at dusk. The time is upon me that if I wanted, I could run a few miles ON THE TRAIL after work and it still be light enough for me not to fear being attacked by dogs. (you know, because they only come out at night? where did this perception of mine come from? oh well- thats a whole nother blog. ;) )

Some days, I can leave my apartment without a coat, and feel perfectly fine. And I love seeing the sunshine and the blue skys out my office window all day long.

Sometimes a season is upon me and I feel its best to "buckle down" and go "full force" to reach my long list of very specific, very dedicated goals. but sometimes, a season of my life comes along and I decide I need to scale back and find rest in simplicity. I need to not focus so much on doing things for an hour, but maybe 5 minutes, a day. I need to not worry so much about doing EVERYTHING I can, but instead, learning how to ENJOY EACH MOMENT.

I feel like im not able to properly convey my point- Let me put it this way.
The things on my priority list, are things I love for myself. exercise, writing, meditation, etc. They are things that I love to do. They are things that my body and mind and life loves when I do because these activities keep me happy and healthy. But if I were to decide I want to meditate for 90 minutes a day, exercise for 90 minutes a day, and write for 90 minutes a day - these things become TASKS and sometimes dreaded. And i dont want to dread ANY part of my life. I want to continue looking at things through an optimistic eye and learn to love myself for doing a minimum amount and not just a maximum. [ive been struggling this winter feeling like I'm NEVER working out ENOUGH, even if i spend 3 hours at the gym- and that is just NOT healthy. I need to recoil and learn to be satisfied in ANY amount and not let all my happiness rest in reaching obsessed goals.]

So, I made a new goal list of things I want to do this spring. Little things that will hopefully help me to enjoy each and every day. I thought I would share this with you here to help keep me accountable and encourage you that not everything needs to be done to an extreme- keep things LIGHT&FRESH once in a while ;)

emoticonHeather's Fabulous Spring Time Priority List emoticon

emoticonFood: [these things are things I've been doing for a while, and our mostly habits, but I like to keep myself in check with them as the season changes and I refocus on priority]
* 0 sodas daily.
* Eat BSLSDS daily.
* H2O
* 1+ Vegetarian L/D daily.
* MORE PRODUCE!!!


emoticonFitness:
* Pushups Daily. [I am still trying to progress to "real" push ups. I try doing them every day. some weeks I only try the up part. some weeks I only try the down part. (of "real" pushups) I try every day. I still can't do one good form real pushup, so after I try, I do a few "girly"/modified push ups. Sometimes I do a lot. Sometimes I do 2. But I get down on the floor EVERYDAY. this takes less than 5 minutes]

* 20 minutes of cardio daily. [i was seriously getting exercise-depressed when I would leave the gym after an hour long zumba class, 35 minutes of treadmill intervals, and 20 minutes on the elliptical and not feel satisfied. I'm bringing it back to a goal of 20 miutes a day. somedays I'm sure I will do more, but I don't care. I WILL listen to my body. I WILL feel satisfied as long as I reach my 20 minutes each day. On days my body needs "a rest" i may just go for a walk or play at the park 0 but I want to get in the habit of feeling COMFORTABLE with 20 minutes of activity.]

*Stretch&Balance 7 x weekly. [I remain HORRIBLE at spending good amount of time stretching after workouts. Sometimes I skip it all together. Sometimes I spend 3 minutes stretching. If I am only active 20 minutes, i should be able to have a good 5 minute stretching session after each activity. and I want to spend a few minutes each day working on EASY balance moves. (stand on one foot and move up from there) 5-10 minutes each day is TOTALLY doable.]


emoticonLife:
*Journal once a week. [I write a lot of blogs at THS. I type a lot of stuff I never publish, as well. but I have been neglecting my personal journal. my handwriten, physical journal. I have a WHOLE STACK of quotes and cards and clippings I want to paste in it and reflect on via black pen and nice penmanship, but I never make it a priority. Start Small - once a week. Even for 30 seconds. I have a feeling the words and desire to write and spend time getting thoughts on paper will just flow after that.]

*Meditate 5 x weekly 5 mins a day. [i need to take 5 minutes to meditate each week day. It makes the day flow better. Sometimes I may meditate on scripture. Sometimes I may meditate on a personal mantra. Sometimes I may meditate on an inspiration quote. Sometimes I may simple meditate on nothing but the beat of my heart. But I will meditate.]

*Encourage a Friend daily. [The other day my friend Katy and I discussed that my spiritual gifting of encouragement is the ONLY part of my relationship with Christ that I have always been 100% sure of the beginning. I've never doubted it. I've never apologized for it. Because it's not mine. It's God's. And i am thankful for it. I want to continue to walk in this gifting in little and big ways. Each day I will take the whole ONE MINUTE it will take to text/email/comment a friend. Encourage them in their day. Brighten their moment. Remind them of their goodness. ONE MINUTE. at least.]

*Dance. 1 song. 3 x weekly. [put on one 3 minute song. dance. it will change you. Dance in your office. Dance in your car. Dance in your kitchen as you do the dishes. Dance your way around the block. Dance while filling your car at the gas station and continue to enjoy the song so much that you decide to wash the windows too. Dance. It's 3 lousy minutes turned fabulous. ]

*Change Desk Calendar 5 x weekly. [I have two quotation calendars at my desk. I love to start my work day by flipping/tearing off the pages and reading the new pages. Sometimes they are quotes to inspire or motivate. sometimes I read quotes to make me laugh. Sometimes my kindness calenders gives me a suggestion of how to be extra kind today. I LOVE this one minute I take out of my day to freshen my soul.]

*Spend time outside, daily. [at least 5 minutes of fresh air. sitting on my porch. eating at a picnic table. stretching near a tree. looking at birds. taking in some vitamin D from the sun. or listening to rain fall onto my umbrella. or, God forbid, shoveling the next snowfall. Broken into five 1 minute breaks from my desk, or 5+ minutes after work playing with my neighbors dog. ]



If I do ALL of these things each day - we are talking LESS THAN AN HOUR. and a very happy, refreshed, bursting with goodness Heather. I can't really think of anything better :)

  
  Member Comments About This Blog Post:

ANNERBEES 3/10/2010 7:55PM

    This was so well thought out!! You really have some great goals! Good for you! Blogs like these make me re examine my goals again! Blessing to you!! emoticon

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JLUVSHIKIN 3/10/2010 11:40AM

    I keep forgetting about your blog cause I really miss reading what you think about because it is usually so relevant to myself!
Keep up the awesome work....

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JLITT62 3/10/2010 7:57AM

    Loved this blog! Yes, sometimes less really is more.

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AOGOAE 3/9/2010 4:27PM

    I'm so happy spring is coming! It's still rainy but the sun comes out sometimes and I'm excited (like you are) to get outside! emoticon

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THENHEATHERSAID 3/9/2010 3:32PM

    one more goal: respond to Gmail emails within 48 hours - this is something I am CONSTANTLY struggling with and MUST get better at completing!

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FISHPOND7 3/9/2010 11:51AM

    Heather,
What a blessed situation to know how the Lord has gifted you. It will be interesting in your life journey to see how He wants to use this special spiritual gift for His Kingdom.

When you run on the trail, be sure to either take a friend, take a big dog, or take some pepper spray. It is not safe for a woman to run alone, I am very sad to say. So be careful out there!!


emoticon

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Gym Times

Tuesday, January 12, 2010

I love going to the gym after work. It's a great way to "sweat out the bad energy" that often tries to creep into my life throughout 9 hours in the office.

Since the first day of my trial period at the gym, I've found arriving sometime between 5:15 and 6:30.

While leaving straight from the office and getting there just barely after 5 is nice- the gym is SO crowded. Sometimes I bring my workout clothes and change at the office, allowing me to head straight for the cardio! I'm fearful of getting to the gym much after 5:30 because this is PRIME TIME and the cardio area is CROWDED. Even though there are 30 treadmils and a billion elliptical machines (of many different kinds) there are always still people waiting.

Sometimes I go home after work. Update my Ipod with a new playlist or podcast. Eat a Clif bar. Change. Write out my workout for the evening on two different colored post its- one for cardio, and one for strength. (if i go to the gym straight from work, i do this before leaving the office). I take my time, arriving around 6:30. there are SO MANY people leaving the gym at 6:30. It's still fairly busy, but such a big difference.

The problem comes when you consider that I'm usually at the gym for at least an hour and a half, but mostly a bit over 2 hours. Usually doing cardio for an hour at least, then moving on to strength, and stretching. When I get to the gym right away, this mean I'm still home by 8- and eating dinner before 9.

But there have been a few times when I dont get to the gym until 6:30, and dont find myself getting home until after 9. Full of energy (even though i'm exausted) because of those endorphanes and not wanting to wind down for bed.

On thenheathersaid.com I am doing a review of 32 classes offered at the gym (for the time period that i am not at work). this is a fabulous challenge, especially for me because i am VERY FEARFUL of most classes. Spinning and Yoga especially.

When I first signed up for the reviews, I was reviewing 26 classes. All classes after 5, since I work until then. When I noticed there were classes offered BEFORE work, I asked if I should add those to my schedule as well. (by the way- did i mention I am completing these 32 classes BEFORE March 27th. It's true. woot woot)

This morning was my first class of the reviewing challenge- a Chisel class at- wait for it- 5:45 AM.

I love working out after work (clearly, as I was at the gym yesterday from 5:20-7:45), but this morning class was magical. In just 45 I got enough strength and cardio into my day to make me feel like i've done "enough". I also was able to shower and get ready for work in a record 20 minutes, drive through starbucks for a soy latte reward (self-bribary for getting out of bed at 5:12 AM) and make it to the office 45 minutes early to squeeze in some stress-free quiet work before phones and engineers started ringing ;)

This morning work out thing REALLY has something special to it. Even more so when I realize that I am REALLY excited to go home tonight, work on the blog, read, and do a yoga download.

I don't forsee me giving up my after work sweat sessions anytime soon- but I do think I may sprinkle in some mornings every now and again. can't go stale, right? gotta keep the work outs FRESH :)



When do you work out?

  
  Member Comments About This Blog Post:

ANNERBEES 1/13/2010 6:41PM

    I too am an evening workout person and today that changed! I actually worked out this morning (NOT as early as you!!) and really enjoyed it! I was afraid if I worked out in the a.m. I would be tired all day but quite the opposite! I felt great! So, like you I think I will try it more often!!

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TEAM-SARAH 1/13/2010 12:17PM

    Definitely the big advantage to the morning workout is LESS PEOPLE. I also think the "vibe" is better. The type of people who are morning work out people are different than the stressed out after a long day of working cramming in their obligatory workout types. AND of course a lot of the super busy-ness is a product of the time of year it is. Most gyms are always busy right after work so I think if you can get into the morning thing it'll be awesome for you! Maybe youll even do BOTH!

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AOGOAE 1/12/2010 4:55PM

    spinning is amazing- I would just caution you not to go to hard in the first 30min, because you'll die in the second half! oh, and wear bike shorts to pad your butt :)

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JENNERS22 1/12/2010 4:53PM

    I love to work out whenever I can or when I'm in a "mood". Working out helps me level out my bi-polar. It's a great thing to know I can work out and make myself feel better. I wish I could every day but I don't drive so I have to rely on others and with my gym being a 15-20 drive from my house I can't easily walk there or anything. Keep up your great work! Working out I think is easily an addiction like smoking but better for you in so many ways!

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do you like me - Check one.

Monday, January 11, 2010

Dear Best Fitness emoticon,

I think you are really awesome. You are attractive. And you are fun. And you don't discriminate.

You make me want to be a better person. You make me a better woman. And you make me feel beautiful. and strong.

I want to be around you all the time. You are so entertaining. It's so weird! when i'm with you, i keep thinking about how cool you are. When i'm away from you, I find myself wishing I was with you. Spending time in the cardio area- you make my heart race. You challenge me in the weight room, and I love to show you my muscles. And don't even get me started on the steam room.

I think it's clear, that I've got a bit of a crush on you, best fitness. You are the best gym I've ever had. I promise you that my love for you won't be fleeting. You wont find me chasing after other gyms anytime soon, if ever.

So, dear Gym, now that you know my feelings, I have to ask.

Do you like me?

Check one:

emoticonYes
emoticonNo
emoticonMaybe



emoticon xoxoxox emoticon
Heather

  
  Member Comments About This Blog Post:

MOMMAROLEMODEL 1/12/2010 7:00AM

    what a cute blog! Way to go!

Love,
Timberlee

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TEAM-SARAH 1/11/2010 10:30PM

    haha. I'm glad you've found a gym you love so much! I'm sure that will go a long way in helping you stick to this exercise thing forever and ever and ever!

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MOMMANAENAE 1/11/2010 8:51PM

    Heather,

I am so glad I read this. This is great! It made me smile! emoticon

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