Friday, July 30, 2010

Today's Workout 07/30

So the Hubby came home from work the other day with a nasty case of the plague (aka - cold, flu, yuckiness). I caught it as well and have had a fabulous case of chills, exhaustion and a yucky dry cough that won't go away. BUT - I managed to overcome that, popped some Dayquil, drink some tea and I got in a good cardio workout today. I feel pretty good after it, so I'm stoked. I took my longer intervals a little slower than the past 2 runs I've had since I didn't want to have a coughing fit, but I figure anything is better than nothing, right?

Here's my workout today

Warm Up 5 mins
Interval # 1: Run for 90 Seconds at 7 MPH
Recovery Time: Brisk Walk at 4.0 MPH for 90 Seconds
Interval # 2: Run for 3 minutes at 6.5 MPH
Recovery Time: Brisk Walk at 4.0 MPH for 3 minutes
Interval # 3: Run for 90 Seconds at 7 MPH
Recovery Time: Brisk Walk at 4.0 MPH for 90 Seconds
Interval # 2: Run for 3 minutes at 6.5 MPH
Cool Down for 5 minutes

Total Time: 28 Minutes
Total Distance: 2.02 Miles
Total Calories Burned: 250

Wednesday, July 28, 2010

Workout for 07/28

So today was an odd day. Got a decent amount of sleep last night, had a docs appt this morning to get a shot renewed and went into work at 9am instead of 6am - so my whole day feels WAY off. We are having a site wide party this afternoon for work, so I am technically only working 4 hours today, which is rad.

Since I had a crazy morning, I managed to squeeze in my running workout between the Doc's office and work so I didn't have to worry about getting it done later tonight. It felt nice to get it done in the morning and I did the second workout of week 3 today and really enjoyed it. I pushed myself to maintain a fast speed during the longer runs again and am working on building endurance over the next few weeks. I've been keeping my nutrition in line (check out the other blog for further info) and am working on getting back to where I was prior to our Phoenix trip. I've still got a few extra pounds of sodium bloat that need to go away! haha! I think I'll be downing some Dandelion Tea or working out in my Sauna Suit if it doesn't go away soon!

So enough of me blabbing, here's my workout from today:

Warm Up: 5 mins Brisk Walk
Interval # 1: Run at 7 MPH for 90 Seconds
Recovery Time: 90 Seconds Brisk Walk at 4.0 MPH
Interval # 2: Run at 7 MPH for 3 minutes
Recovery Time: 3 Mins Brisk Walk at 4.0 MPH
Interval # 3: Run at 7 MPH for 90 Seconds
Recovery Time: 90 Seconds Brisk Walk at 4.0 MPH
Interval # 4: Run at 7 MPH for 3 minutes
Recovery Time: 3 Mins Brisk Walk at 4.0 MPH
Cool Down for a few mins

Total Time: 25 Mins
Total Distance: 2.06 Miles
Total Calories Burned: 253

Monday, July 26, 2010

Workout for 07/26

Hey there! Back from our weekend vacation and getting back on track! Ate lots of yummy food and didn't work out for a few days - so it felt good to start running again. I must say I am definitely thankful that we don't have a Cheesecake Factory here - I would totally balloon up if I could eat there regularly! YUM!

So this week will be spent getting back on track from this vacation, then after my birthday I am going to start a cut for my race later this fall. Also, decided to start keeping a photographic food journal that's linked through my profile on here. I think it will help me stay accountable and on track. I figure if I'm embarassed to photograph it and post it - then I probably shouldn't be eating it! haha!

In case anyone is interested: that's located at www.foodforhilly.blogspot.com

Today began Week 3 of my 5K training and I'm starting to run longer intervals, which are definitely killer, but I feel great when I'm done with them! I also have some training with clients tonight, which should add some additional calorie burn to my day

Today's Workout
5 min warm up
Interval # 1: Run at 7.0 MPH for 90 Seconds
Recovery Time: Brisk Walk at 4.0 MPH for 90 Seconds
Interval # 2: Run at 7.0 MPH for 3 minutes
Recovery Time: Brisk Walk at 4.0 MPH for 3 minutes
Interval # 3: Run at 7.0 MPH for 90 Seconds
Recovery Time: Brisk Walk at 4.0 MPH for 90 Seconds
Interval # 4: Run at 7.0 MPH for 3 minutes
Recovery Time: Brisk Walk at 4.0 MPH for 3 minutes
Cool Down

Total Workout Time: 30 Mins
Total Distance Covered: 1.88 miles
Total Calories Burned: 250

Thursday, July 22, 2010

Workout for 07/22

Hey everyone! Things are going well for me - but we are gearing up for another busy weekend. Nutrition is still around maintenance, so treating this as an extended refeed - which is good considering that I'm going to be cutting some body fat as of August. Been averaging around 1700-2000 cals a day and weight has stayed around the same, with the exception of the occasional spike from sodium intake.

We had some unexpected free time during my shift at work today, so I figured I'd get my running intervals done today instead of trying to do them tomorrow. Needless to say, I didn't have my HRM or workout clothes - so the below workout was done in my bootcut jeans and black Victoria's Secret T-Shirt! I wasn't wearing running shoes either, so I ended up running 2 of my intervals in my socks instead of in the shoes. Overall not too shabby for running in "civilian" gear :-)

Since I didn't have the HRM, I am going to gauge my calories, etc on the burn from the last time I did this workout. Next week starts a whole different round of intervals - I am definitely stoked to see continued progress! I am also stoked to get a decent cut going - so that I'm not carrying around all this extra giggle during my runs

Warm Up
Interval 1: Run for 90 seconds at 7 MPH
Recovery period for 2 minutes at 4.0
Interval 2: Run for 90 seconds at 7 MPH - no shoes
Recovery period for 2 minutes at 4.0
Interval 3: Run for 90 seconds at 7 MPH - no shoes
Recovery period for 2 minutes at 4.0
Interval 4: Run for 90 seconds at 7 MPH
Recovery period for 2 minutes at 4.0
Interval 5: Run for 90 seconds at 7 MPH
Recovery period for 2 minutes at 4.0
Interval 6: Run for 90 seconds at 7 MPH
Cool Down

Total Workout Time: 30 mins
Total Calories Burned: 250
Total Distance: 2.5 miles

Tuesday, July 20, 2010

Workout for 07/20

Well, workouts have been kind of scarce recently. Been getting the house ready for the appraisal - which is tomorrow at 11am-ish. Did a ton of yard work and painted one of the bathrooms, so the normal workouts have been put on hold. However, one doesn't realize how much of an isometric strengh workout one can get from painting a bathroom - it definitely is awesome. Still have a lot to do before the appraisal as well. I have an appointment with a client after work today, then get to go paint our secondary bathroom, some ceilings and around some light fixtures - so lots more isometric work is in my future *note the excitement*

Its going to be a late night, but no worries. It will be worth it in the long run. We have already made a lot of improvements to the house, and so we are hoping that it appraises for a little more than when we bought it. Because of all this craziness, nutrition hasn't been in the forefront of my goals, but I've been keeping it within maintenance and 1500 cals depending on the day, which isn't too bad. I'm trying to get my body to get used to functioning at a certain calorie level, so training myself has definitely been interesting. Weight is still staying constant, which isn't a bad thing. Going to focus on cutting some body fat after my birthday, which is a little less than 2 weeks away.

Managed to get my regular running intervals in at work today. Considering I still have a ton of stuff to do today, and I am still sore from the house stuff done this weekend, I didn't push my speeds too much, but I maintained consistency which is good. Been doing some research into different types of workouts (like those for spies and ninjas! So fascinating!) so I might start incorporating some of those techniques into my routines.

Here's my workout from today - not too bad considering I'm still sore. Going to probably burn another 300 or so with my client tonight so overall a decent calorie burn for the day.

Warm Up
Interval 1: Run for 90 seconds at 7 MPH
Recovery period for 2 minutes at 4.0
Interval 2: Run for 90 seconds at 7 MPH
Recovery period for 2 minutes at 4.0
Interval 3: Run for 90 seconds at 7 MPH
Recovery period for 2 minutes at 4.0
Interval 4: Run for 90 seconds at 7 MPH
Recovery period for 2 minutes at 4.0
Interval 5: Run for 90 seconds at 7 MPH
Recovery period for 2 minutes at 4.0
Interval 6: Run for 90 seconds at 7 MPH
Cool Down

Total Workout Time: 28 mins
Total Calories Burned: 248
Total Distance: 2.08 miles

Friday, July 16, 2010

Workout for 07/16

So due to some unexpected pain in my wrist, I decided to take a few days off heavy lifting. I didn't think that wrist pain plus 90+lb deadlifts were a good combination. I got a decent calorie burn with some clients last night working on low impact aerobics, so that made up for the lack of workout in the morning.

Today, I've been feeling very yucky and lethargic all day. My tummy has been bothering me again, but that's getting to be the norm for me recently. I was determined to maintain my workouts today, so I sucked it up and got it done! Might not have been the greatest calorie burn ever - but I got myself moving and ran some decent intervals. Since the intervals are longer this week and I wasn't feeling well anyways, I kept my speed relatively consistent throughout the workout today. Now that I am familiar with the demands of the workout - I can push it harder on my outdoor run on Sunday.

Treadmill Interval Run
Warm Up at 4.0
Interval 1: Run for 90 seconds at 7 MPH
Recovery period of 2 mins at 4.0 MPH
Interval 2: Run for 90 seconds at 7 MPH
Recovery period of 2 mins at 4.0 MPH
Interval 3: Run for 90 seconds at 7.5 MPH
Recovery period of 2 mins at 4.0 MPH
Interval 4: Run for 90 seconds at 7.5 MPH
Recovery period of 2 mins at 4.0 MPH
Interval 5: Run for 90 seconds at 7.5 MPH
Recovery period of 2 mins at 4.0 MPH
Interval 6: Run for 90 seconds at 7 MPH
Recovery period of 2 mins at 4.0 MPH
Cool Down

Total Workout Time: 28 mins
Total Miles: 1.98
Total Calories Burned: 270

Tuesday, July 13, 2010

Workout for 07/13

Running Cardio Intervals again today!!! Yahoo!!! I really love these workouts!! I really feel like I can just push myself as hard as I can during them! Next week starts a whole new set of cardio, so I wanted to finish Week One with a bang! haha!

Today I ran my intervals on a treadmill at work - so I didn't get the benefit and extra calorie burn of being outdoors, but I think I got a killer workout nonetheless. I sprinted as fast as I could while maintaining a constant speed (which is a lot easier said than done since I tend to fluctuate if I'm outdoors) and it felt really good to fully stretch out and sprint today. I also walked on the treadmills a little bit for my breaks during work, and tried to keep moving as much as I could - so I know I got a little extra calorie burn from that.

Here's my workout for today:


Warm Up
Interval 1: Run at 7 MPH for 60 seconds
Recovery Time: 90 seconds at 4.0 MPH
Interval 2: Run at 7.5 MPH for 60 seconds
Recovery Time: 90 seconds at 4.0 MPH
Interval 3: Run at 7.5 MPH for 60 seconds
Recovery Time: 90 seconds at 4.0 MPH
Interval 4: Run at 8 MPH for 60 seconds
Recovery Time: 90 seconds at 4.0 MPH
Interval 5: Run at 8 MPH for 60 seconds
Recovery Time: 90 seconds at 4.0 MPH
Interval 6: Run at 8.5 MPH for 60 seconds
Recovery Time: 90 seconds at 4.0 MPH
Interval 7: Run at 8.5 MPH for 60 seconds
Recovery Time: 90 seconds at 4.0 MPH
Interval 8: Run at 8.5 MPH for 60 seconds
Recovery Time: 90 seconds at 4.0 MPH
Cool Down

Total Workout Time: 28 mins
Total Distance: 2.1 miles
Total Calories Burned: 280

Monday, July 12, 2010

Workout for 07/12

UGH! Today is a yucky day for working out! Went out with some friends last night and totally messed up my whole sleeping and eating schedule. It was worth it - because they are moving to China in a few weeks, so we all went to one of our favorite restarants, Buffalo Wild Wings and ate lots of yummy food. However, this morning all my digestion issues are back, I feel awful and I got less than 5 hours of sleep - so energy drinks are going to be required to get me through the day! I found one that's sugar free, carb free, calorie free and basically free of everything but caffiene - so that works. I know I'll feel better tomorrow, but getting through today is going to be rough. It was the hubby's first day on his new schedule - so we are getting used to our new morning routine.

I am getting really tired of feeling great throughout the week, and then destroying it over the weekend. I find that I have to spend the first few days of the week playing catch up for what I've done over the weekend. Its hard during the summer, but I need to find a way to make this work for me. Going to try some new motivation techniques and hope to start feeling better soon - and hope my willpower can make it through a weekend! I am maintaining my weight, but with the amount of activity I'm doing, I'd like to see some happy progress to show for it!

Had a strength training workout this morning - and lifted the same amount that I did the last time I did it, but didn't get a decent calorie burn because I just feel yucky. Form is good, weights are high but still kinda disappointing, but I know my body is going to make up for it later.

Weighted Squats
2 sets of 15 reps with 90lbs of weight
35 degree angle Push Ups
2 sets of 15 reps
Seated Row
2 sets of 15 reps with Bowflex setting "30" in each arm
One Legged Step Up
2 sets of 15 reps with 15lb dumbbells in each hand (30lbs total) and bench at highest setting
Prone Jackknife
2 sets of 8 reps on Swiss Ball

Total Workout Time: 22 mins
Total Calories Burned: 70 Cals

Sunday, July 11, 2010

Workouts for 07/10 and 07/11

So had a few great workouts over the past few days!! Yesterday was another strength day and had a blast! Nutrition has been off, but I'm maintaining my weight - which is a good thing. Had some good friends over on Friday night for a BBQ, and am going to be hanging out with some more friends tonight as well - so looking forward to that!

So here's my workout for yesterday:


Strength Workout B

Deadlifts
2 sets of 15 reps at 90lbs (my 1RM is 150lbs on these too! Wahoo!)

Dumbbell Shoulder Press
2 sets of 15 reps with 15lbs each arm

Wide Grip Lat Pulldown
2 sets of 15 reps at 50lbs

Lunges
2 sets of 15 per leg with 30lbs added (dumbbells)

Swiss Ball Crunch
Set 1: 8
Set 2: 15 completed

Total Time: 28 mins
Total Calories Burned: 190

This morning was another cardio day, so I got some stellar running intervals done around our neighborhood this morning. I don't know what each interval's speed is since I wasn't on a treadmill, but it was a killer workout regardless! At one point I was running a 7 min mile pace! Woot! It rained last night, so it was nice and cool during it too! Yay!

Warm Up: 5 min brisk walk
Interval 1: 60 second sprint
Recovery Time: 90 seconds
Interval 2: 60 second sprint
Recovery Time: 90 seconds
Interval 3: 60 second sprint
Recovery Time: 90 seconds
Interval 4: 60 second sprint
Recovery Time: 90 seconds
Interval 5: 60 second sprint
Recovery Time: 90 seconds
Interval 6: 60 second sprint
Recovery Time: 90 seconds
Interval 7: 60 second sprint
Recovery Time: 90 seconds
Interval 8: 60 second sprint
Recovery Time: 90 seconds
Cool down: 5 min walk back home

Total Time: 36 mins
Total Distance: 2.59 miles
Top Speed 9.1 miles per hour
Total Calories burned: 350

Also did a bunch of yard work this afternoon and know I burned a lot of calories doing that too - so it made up for the yummy breakfast the hubby took us out for! haha! Tomorrow is another strength day, so hopefully it will go just as well as the others have!

Friday, July 9, 2010

Workout for 07/09

So today began my new Cardio Interval training and I had an AMAZING run! Since I was at work, I was able to do this on a treadmill, but I can't wait to be able to do this workout outdoors! Its going to be fabulous!

Here's the workout I did today:

Warm Up
Interval #1: 6.5 MPH for 60 seconds
90 seconds recovery at 4.0 MPH
Interval #2: 7.0 MPH for 60 seconds
90 seconds recovery at 4.0 MPH
Interval #3: 7.0 MPH for 60 seconds
90 seconds recovery at 4.0 MPH
Interval #4: 7.0 MPH for 60 seconds
90 seconds recovery at 4.0 MPH
Interval #5: 7.0 MPH for 60 seconds
90 seconds recovery at 4.0 MPH
Interval #6: 7.0 MPH for 60 seconds
90 seconds recovery at 4.0 MPH
Interval #7: 7.0 MPH for 60 seconds
90 seconds recovery at 4.0 MPH
Interval #8: 7.5 MPH for 60 seconds
90 seconds recovery at 4.0 MPH
Cool Down

Total Workout Time: 25 mins
Total Distance: 1.93 miles
Total Calories Burned: 260

Looking forward to strength training tomorrow!

Thursday, July 8, 2010

Workout for 07/08/2010 - A Nice Little Lifting Workout

So I am starting a new lifting and interval cardio program that should work out well. I am working on improving my overall strength levels while also maintaining and improving my cardiovascular endurance too.

I see too many people that focus too much on one thing or another - wannabe body builders with ZERO cardio abilities or total cardio bunnies that have no strength at all. I don't want to end up like that - I want a healthy balance of both, so we'll see how this workout series sets up.

The ultimate goal is to drop some body fat and I have some smaller goals I want to accomplish in the meantime, and I think this will be a good combination of everything to accomplish those goals!

Today was Day One - Workout A of my Strength Training Phase One - not a bad little full body workout

Weighted Squats
2 sets of 15 reps with 90lbs of weight (this means I'm at 147lbs 1RM! Woot!)
35 degree angle Push Ups
2 sets of 15 reps
Seated Row
2 sets of 15 reps with Bowflex setting "30" in each arm
One Legged Step Up
2 sets of 15 reps with 15lb dumbbells in each hand (30lbs total) and bench at highest setting
Prone Jackknife
2 sets of 8 reps on Swiss Ball

Total Workout Time: 29 mins
Total Calories Burned: 180 Cals

Tuesday, July 6, 2010

Workout for 07/06 - and Nutrition update

So after a MUCH needed break from working out - and a crazy weekend of unhealthy food for the 4th of July holiday - I am back to working out as of today! I was really tired and groggy this morning, so I didn't get a workout in before work - but I got a good 22 min interval training on the elliptical at work during my lunch and burned around 227 calories (this was on the machine display - I didn't have my HRM). It feels nice to get back to working out and eating right. Those "refeed" days were really hard on my body. I notice that when I eat poorly, all of my tummy issues come back - so this is just more motivation to keep my nutrition in line. I also have a session with a client this afternoon, so that extra movement will definitely help!

After some careful consideration, I've stopped the nutrition plan that I had started for my "Overhaul". Being a hypothyroid, nutrition tends to have a HUGE influence on how I feel - and on this program I just felt awful, and the results weren't worth it. I noticed decent progress the first cycle, but the second cycle I didn't notice anything - which wasn't worth all the hard work. The workouts are killer, and I will keep those up on Strength days - but the nutrition aspect has gone back to the way I was eating prior to the overhaul, which seems to work well for me.

I found a stellar website that provided me with one of the most realistic and accurate Body Fat calculators online - using multiple girth measurement sites - so I was thrilled! Out of all the other crappy ones out there, this one was the best I've found (and NO, its not the Navy one). According to it, I am currently 26.31% body fat - which matches my calipur readings from home and is definitely an acceptable level of fat - could definitely be worse! Based on that information, I currently have 122lbs of lean body mass and I was able to calculate my weight when I am at (or near) goal body fat. This was helpful so I'm not just flying blind into weight loss this time.

At my goal of around 18% body fat, I will be around 143-145 pounds - so I have around 20lbs of fat left to lose - which is visually surprising, but a definite and exciting possibility! I have been told I already look pretty small and carry my weight well (I'm currently in a size 6 and very proportionate for my build) - so it will definitely be interesting to see how my body leans up over the next few months. My husband was shocked when I told him that there was 20lbs left to lose on me somewhere! haha!

I think that's it for me - going to get back into regularly working out and will be updating this thing daily. I am shooting for a mix of cardio and strength training and I am hoping for 1-2 pounds of loss each week. All of my food and workouts will be tracked online and in a notebook I carry to help keep track of everything - so hopefully within about 10-12 weeks I will be much closer to my fabulous lean goal!