Day 3--In the books...

Today started off the most dreariest of all days...Mondays are usually hard for me, because I spend the weekend doing all of my fun stuff..and Monday is just back to reality for me...back to the beginning of a long work week...and five whole days until the next weekend of fun.  Today was no exception--in Atlanta it was rainy and dreary most of the day...and since it gets dark at 5 p.m. now...by the time I left work (near 6), it seemed like it was 10:00p already.  Enough of my complaining...hey, at least I am that much closer to the weekend...:)

So, Day 3 workout consisted of cardio endurance training.  I was to do 35 minutes of any activity--but I had to push myself to my limit for at least 10 minutes of that.  I decided that I would get on the Stairmaster for 35 minutes...something that I have never done.  (In the past, when I was working out regularly, the most I had done was 20 minutes without stopping...and that was on a manual mode...where everything was the same...same resistance, speed, etc.).  So, tonight, I decide that I am going to embark on the cardio burn program...level 4...for 35 minutes...What was I thinking?  I think that at one point, I thought I was going to die...is what I was thinking.  I now can somewhat imagine what those folks at the Biggest Loser feel the first week or so that they are there and Jillian and Bob are pushing them outside of their comfort zone.  (Sidenote:  Luckily, I didn't have Jillian jumping on my back and cursing me...though in my mind, I was just as vocal as some of the contestants I have seen on there.  I am pretty sure that was only in my mind, anyway...).  So, I had my new Zune up and running (pun intended...because if I am running...okay, slow stair climbing...someone had better come with me!).  So, we were off...luckily the stairmaster shows a graph (what looked like a big bar chart of highs and lows...maybe my motivational scale...or worse my weight??? Oh dear...good thing I didn't think of it while I was on it...because I would have stopped then and there) and it breaks each "bar" down by the total time that you are working out and counts backward on the clock...I am so engrossed with the timers and all of the numbers that are shown...completely fixated.  Anyway...the first ten minutes went off without a hitch--then things got a bit more difficult...and it was only uphill literally (though my emotions were steadily going downhill) from there.  I pushed through it...and made it to minute 35...and then the 2 minute cooldown.  Personal best on the stairmaster...37 minutes!!!  I climbed 98 flights (need to do the research to ascertain what a flight is...), a total of 2.25 miles and burned almost 350 calories...I was also drenched in sweat...as I wore a long sleeved technical shirt because it was raining when I left home for the gym...How stupid!  I am pretty sure that no one in the gym would be marveling at my stats...but I was super proud for pushing myself...for not stepping off and saying...well, 25 minutes is good enough...I did it!!!

So, here's a photo of my post-workout...just before I started writing this post...nice 'do, I know...:)

 Have a great evening...off to bed very soon!

End of Weekend Post...

Well, to follow up on Saturday morning's post...I did make it to my weigh in at Weight Watchers...and I had gone up a pound since my last weigh in (over 2 months ago).  While this was not the best news...it could have definitely been worse with the lack of activity due to my ankle fracture.  So, while I was not jumping for joy--I was not completely devastated either.  In fact, likely due to my due diligence at the gym last week and having my head in the right place...well, I was likely better off on Saturday morning.  Anyway--my magic number was 226.0...So, I hope that the only place I can go from here is to a lower number...:)

What else???  I did attend a Tupperware party (last second decision) and bought my very first Tupperware--ever.  I guess that it's kind of astounding...but it is what it is.  I bought a handy dandy food storage (really...from Tupperware?) container to take my lunch in...it's one that is microwavable with the vent doodad on the top.   Tupperware has some amazing products...Definitely was not in the budget to spend the money that I did...but I am hopeful that I will continue to stay motivated to keep cooking and taking the leftovers in my new bowls...when I get them.

I did make it to the gym for Day 2 of my new workout plan...today was to be spent primarily on weights...upper body strength training.  I did modify the plan a bit--as I hate (almost more than anything in life) doing weights...of any kind.  WGH did help me out...which was nice...but still did not make me love the weight training any more.  I did 15 minutes on Fat Burn on the stationary bike and 5 minutes on the stairmaster (calorie burn) before doing the weight training.  Today's workout was all about Hammer Bicep Curls, Bicep Curls, Tricep Curls and Isolation exercises...Yuck, yuck, and yuck!  Hopefully I will be able to move my arms tomorrow...

Anyway--tomorrow it's back to work and everything that entails...However...take note here--I cooked enough this weekend to take my lunch most days (if not all) this week.  This is a huge step forward for me--and hopefully will show that a little planning goes a long, long way!!!!

Leaving you with a picture from our Friday night adventure...we went to see Lady Antebellum at the Fabulous Fox Theater in Atlanta.  (Was a great show...and my pictured pal actually got to meet them!!!  How cool is that?).  

Say it with me...OMG!!!!

Well, I did it...Day 1 of my new training plan...and Oh. My. Goodness. (or that should read OH. MY. GOODNESS!!!!).  I don't think that I have ever pushed myself that hard...or if I did, I didn't realize it...I have done interval training before--but nothing like that...or maybe I am just too out of shape.  I did the 30-minute workout from the plan...and did 2.25 mi in 30 minutes (that's less than the 15 minute mile I had been doing for 45 minutes...so yay me!).   Then, when I was done with that because WGH was still only halfway through his workout, I got on the stairmaster for 10 more minutes...for real.  So, while I am covered in the cardio department for the day (burned 473 calories total...so that's 4 activity points on WW for my new week)...still need to stretch and go weigh in at my WW meeting.  

I will go to weigh in and post an additional post with the results (not expecting a stellar performance...but it is an accountability issue...:)).

Have a great Saturday!!!

My New Plan...

I am going to try and adapt a new exercise plan…simply getting to the gym is apparently not enough for me…I need some structure and some sort of plan…I don’t typically do weights on my own…but maybe if I have some guidance through this plan from Calorie Count, I can make it work. (Special thanks to Katie J. for finding this plan and posting on her blog…HOPEFULLY by having the plan and someone to hold me accountable and that I am accountable to(you, my readers, if there are any of you left), I can work it out!!!). So, all of this is for tomorrow’s workout…since Saturday is my weigh in day at Weight Watchers (oh my goodness…will be officially on record again)…then no time like the beginning of my week to start Day 1 of this plan. The plan seems to be equally easy to follow with lots of options. I look forward to posting all of the happenings that tomorrow brings…Be warned...I will be posting the good, the bad, and the ugly!!!


Note:  I learned some new terms on this plan...for example, RPE refers to the Borg Perceived Exertion Scale (see below for description of the scale as it relates to the workout plan). 

• Level 1: I'm watching TV and eating bon bons
• Level 2: I'm comfortable and could maintain this pace all day long
• Level 3: I'm still comfortable, but am breathing a bit harder
• Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I'm just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time
• Level 9: I am probably going to die
• Level 10: I am dead

For the most part, longer workouts should be kept to an intensity of 5 or lower and for the interval training...there will be short spurts of activity that is level 7-8.  I am sure that I will feel like everything is a Level 9...:)

Day 1...Cardio and Stretching  (All of this is courtesy of Calorie Count (Exercise Plan). 

Duration                     The Workout                                RPE

5 Minutes                             Warm up: Start with a moderate pace to gradually warm up                                3-4



2 Minutes        Baseline: Increase incline/resistance and speed to slightly higher than comfortable pace.             5


2 Minutes                 Pyramid Up: Increase the incline/resistance 2% every 15 seconds                                      7


2 Minutes                 Pyramid Down: Decrease incline/resistance 2% every 15 seconds                                       7


1 Minute                          Sprint: Move as fast as you can                                                                             8


2 Minutes                                            Baseline                                                                                                  5


2 Minutes                 Pyramid Up: Increase the incline/resistance 2% every 15 seconds                                          7


2 Minutes                 Pyramid Down: Decrease incline/resistance 2% every 15 seconds                                          7


1 Minute Hill Sprint: Increase incline/resistance by 8-10%, keeping speed moderate until you reach Level 8        8-9


2 Minutes                               Baseline: Decrease incline/resistance to baseline                                                      5


2 Minutes                              Sprint: Move as fast as you can                                                                           8


2 Minutes                   Baseline: Decrease speed to recover back to baseline                                                          5


5 minutes                                             Cool down                                                                             3-4

Total Self Inflicted TourtureWorkout Time: 30 minutes

(Sorry about the formatting of that info...obviously user error here...copy and paste was not my friend and I couldn't get the stuff lined up...YUCKO!!!)...Hopefully you get the drift...
 
After the workout, I will complete a series of stretches...I am only listing below the stretches.  The website has pictures and descriptions of how to complete each stretch.  (Note:  This is a very good thing for those of us (ME) that might not know the technical terms and do better with a visual diagram/photo!).
 
Stretches
Hip/Glute Stretch
Hamstring Stretch
Inner Thigh Stretch
Lunge Stretch
Kneeling Hamstring Stretch
Piriformis Stretch
Knees to Chest
Knee to Chest
Calf Stretch
Kneeling Calf Stretch
Spine Twist
Quad Stretch
 
 
So, this looks like a full workout Saturday for me...Stay tuned for weigh in results (scary...and it's not even Halloween...but there were some Halloween treats ingested!) and my workout/stretch results...
 

So, I have done it…again!

Or at the very least...I plan to do it again!!!

Nope…not worked out…as we have a social obligation this evening (the Wild West Comedy Show with Vince Vaughn and Kevin James)…so walking today will be limited at work and from the parking deck to the venue and then to our seats…and vice versa. So, I don’t plan to break a sweat…though I did wear heels to work and to the show this evening (so maybe my calves will at least get a workout)…


What I did do…I signed up to commit to a 5K on Thanksgiving. However, since I will be in Louisville, Kentucky with my husband’s family (and since I don’t always know what the Thanksgiving game day plan entails..when we will eat or what family will be there), I am doing this on my own. I will take my Garmin (who is not currently named…though I am thinking Kyle Busch might be an appropriate name…as when he’s (yep, my Garmin is a “he”) in action, he’s spot on—unstoppable…but when it’s bad, it’s really bad…Hot and Cold, I guess you could say. Anyway, I will take KB with me…along with the Asics and some workout clothes…and probably a handy dandy border collie (who will welcome the 5K and likely want to do more!). Anyway...while many cities have a Turkey Trot or other Fun Run aptly titled for Thanskgiving…I will be doing this without entering an actual event…will call my jaunt on Thanksgiving, Alternative to NFL (or Napping) 5K.  All of this came about due to Alissa's post.  And while I am at it...I want to give kudos to Alissa…she reached a milestone today—losing 70 lbs!  So awesome job, for sure.
 

 

Anyway…just wanted to add this post while I was thinking about it..and had a moment to spare at work…back to crunching…and I am only talking numbers (not abs!).

Make today a great one!!!






Cheers!

I did it again!!!

Yep...I made it to the gym 2 days in a row!!!!  This is a huge accomplishment for me...as I haven't been to the gym in at least 7 weeks prior to yesterday.   I did more cardio tonight...the bike (Fat Burner Mode for 20 minutes...KILLER!) and then the stairstepper for 17 minutes (15 minutes + 2 minute cooldown)...OMG...that's all I have to say.  I could barely get upstairs to get ready for bed (and type this post).

I got home from the gym and had DVR'd the CMA awards that were on ABC...What a great night for country music.  (I won't bore you with the rundown...but it was a great night if you are a Lady Antebellum, Blake Shelton, Miranda Lambert, or Brad Paisley fan!!!  P.S.  There were many other winners...but these happen to be among my favorites!).  This is why my post-gym post is so late...had to watch the entire show...:)

Off to bed now...Until next time...make it a great one!

Got My Groove On...

Okay...maybe that's not such a great title...but it's late...:)

Just had to share that I did make it to the gym this evening...for the first time in a long time (like over two months---since I fractured my ankle!).  I likely overdid it a wee bit...did a full 5K (well, 3.24 mi to be exact, with the cooldown) in less than 45 minutes...44:52, if you must know.  While I know this will not set any records...it was a tough one for me...because obviously I upped the speed, and so you  know, I increased the incline to 4.0 for almost 30 minutes of the jaunt.  So, my return to L.A. Fitness was, by my account, a complete success.  I did have to ice the foot upon our return home...it was just a bit not quite right, if you know what I mean. 

Eating has been okay, thus far, this week, as well.  I am keeping up with the water, too...especially after reading around on various blogs that this might be a huge way to help flush my system.  So, we'll see what happens when I make my vivid return to Weight Watchers for the Saturday a.m. meeting.  (I couldn't, in all likelihood weigh in while I had my cinder block orthopedic boot for the past 7 weeks...:)

Just had to share my mini-successes...here's to a great week...and as one of my favorite songs currently on the radio (just some Uncle Kracker and Kid Rock)..."Damn!  It's good to be me!!!!"  The photos are us at the Uncle Kracker concert in Atlanta over the weekend...not a great self-photo (I stink at taking those) of me...but I did better with the actual photo of Uncle Kracker...:)

Mei Ling and Me at Wild Bill's...before Uncle Kracker

One of many photos of Uncle Kracker (just thought I would share!)  Highly recommend going to see him, if you get the chance...quite an awesome show!!!!

Have a great one...