September Progress and October Goals
Thursday, October 04, 2012
I changed up my workouts and it really paid off. I used the information that I got from my Cardio Assessment and just bit the bullet and started working out in my sport zones. I have to say that at first, I thought I was going to die. Seriously!!! Well the good part was that I cut my cardio time down from 65 minutes to about 40-45 minutes and I have been strength training at least twice a week. For cardio, I’ve been mostly running on an incline to get my heart rate where I need it to be. I have about 4 workouts that were generated from the program that did my assessment so I’ve been rotating between them. At first, I found myself only doing 20 minutes in the zones and then taking it down for the rest of the time the first few times. Then I told myself that I had to push myself and just do it. I found that after about 20 minutes I had to self-talk my way through the rest of the workout. I would say things like. I can do this. I can run 1 more minute. Or only 30 more seconds until this interval is over. It really go me through and I was proud (and sweaty) at the end of every workout. It made me realize how much I wasn’t pushing myself for a very long time. I am much stronger and I can do much more than I think I can. Oh the treadmill, I would walk for 1 minute at 4.0mph at 10 incline. Then up the speed to anywhere from 5.0-5.5 mph and drop the incline to about 4.0 – 5.0. The adjustments are to keep the heart rate within certain zones. So depending on the routine I’m doing that day, my intervals or either 3, 4 or 5 minutes.
I have noticed that the running is becoming easier so I need to change it up again. I’ll have to up the incline and the speed. When I hit the gym, I do 10 minutes on the stair mill to warm up, then 30 minutes of strength training and 45 minutes of cardio. I’m trying to make it a habit of stretching in the end but sometimes I just don’t feel like it or it’s really late.
So the numbers. I lost 3.4lbs during the month. I also hit my wedding weight mid way through. (I still have to purchase my reward for that. Workout clothes.)
Inches lost were
Waist - 1.5 inches (this was a huge victory for me because it was unchanged for 3 months)
Hips – 1 inch
Arms – ½ inch
Thighs – 1 inch
Showed these to hubby and asked him how much time he thinks passed between the before and after photo. His response was 8 weeks. He was surprised to learn it was 4 weeks.
1 - Continue to refer back to my SMART GOALS and stick with this
2 - Change up my workouts and push myself hard to continue to see results
3 - Hit my goal#2 weight of 160. I would like to do this by 10-10 since I'm only 1lb away from that.
4 - Decide if I'm going to start bringing back foods that I've eliminated due to my food intolerance. I can start with 1 serving of Gluten mid Oct. I'm just afraid if it will derail my progress.
5 - Enjoy turning 39 on Oct 27.