July Goals

Here are my July goals:
1. Track my food EVERY day.
2. Run 3x per week.
3. Swim 3x per week.
4. Be able to run 5 minutes straight. (currently can run 2 minutes)
5. Lose 4.5 pounds. (goal weight for end of July 150!)
6. Personal trainer 2x per week.
7. Be able to swim 100 yards without stopping for breath. (currently can swim 25 yards)

We can do this! We can get healthy and make good choices! Let's do it!

Active Day! Start of Week 5

After 3 days without any real exercise, today:
elliptical: 8 minutes
treadmill: 25 minutes (ran: 2 mins, 2 mins, 1.5 mins, 1 min)
strength: 2 core and 4 lower exercises
swimming: 500 yards in 20 minutes

Whew!

Personal Trainer...Kind Of...

I went back to the gym I joined yesterday. For now, it is a 7 day trial membership. It is just a small gym, but part of a larger chain. And, the owner is wonderful.

I will be going to the gym Tues, Wed, Thurs and Fri this week (while my dd is at camp), and the owner is "training" me each of those days... for free! (I'm thinking about offering to pay for it - especially as I'm really not sure if this is the gym I'll stick with.)

Anyway, today I did the elliptical for 8 minutes to warm up. Since he was till busy, I went ahead and did my walk/run for C25K. I ran twice for 2 minutes, once for 1.5 minutes, and once for 1 minute. I really don't feel very natural on the treaadmill and my knee just started hurting (barely) so I thought I better back off.

After that, the trainer worked my core and legs for about 45 minutes. It felt great and all but one of the exercises I'll be able to do at home without a machine. Tomorrow we'll be working on my arms.

It felt to exercise again... I haven't done anything in the past 3 days! I hope to swim laps tonight, but there is a pretty good chance of rain.

Oh... and I weighed in again this morning (my usual days are Tuesday & Friday) and I'm down 1.5 pounds! So, I actually lost a half pound while on vacation! Yippee!

I'm feeling great!!! I can accomplish anything!

Not Too Bad...

I had my weigh in this morning. After 8 days on the road, I weighed just 1 pound more than when I left! Not bad! (Also considering I have some water retention.)

I was disappointed not to get a workout in this morning. My daughter is in camp and she has a party tonight (which I'll be attending), so I'm not sure about tonight, either. I'll at least get a video workout in. Maybe I'll try an SP video?

I am eating well this morning and hope to stay on track with that. I am back to drinking my water which makes a BIG difference. (It's hard to drink while traveling, too! You can only stop so often for a bathroom break!)

I'm a little frustrated as I'm trying to figure out when to fit in my runs. My dh isn't comfortable with my running early in the morning and I had been running while my dd was in swimteam. So, I'm trying to iron that out and find a good time to go. But, I am determined and I will find the time to run, bike and swim!

Gym Trial Membership

I spent about 2 hours at a new gym today. Not working out, just getting oriented and talking to the owner. I'm now doing a 7 day free trial. I'll be working out there the next 4 days while my daughter is in class.

I really like the gym and the owner and they have personal trainers, too. But, it is something I would only use while my daughter is at co-op classes 2x a week. So, I'm undecided. But, at least it solves some problems for this week! And, I'll see how it goes and if I think it is worth the money for 2 days a week.

I'd like a gym that is closer to me, but really don't have a desire to go dragging my daughter to the gym again. We homeschool, so she is almost always with me.

Anyway, I'll let you all know how it goes! And, I did GREAT with my food intake today... including at the pizza/play place where my dd had a party tonight. But, this was my 3rd day without exercies. I'll make up for it the next 4 days, though!

Sandia Peak & Ping Pong

This morning I did w2d3of c25k. It is still hard to do but seeing sandia peak near me makes it so much more fun. We actually went up the peak today, though we used the easy way...the tram.

(me, my daughter, my nephew, my mother-in-law)

Tonight we are at a hotel and I played some ping pong with my daughter. Then I played with my mother-in-law and found out she can really play! We had a wonderful time...and burned some calories too.

I ate very poorly again today. Only one more day before we fly home. I'll try to do well tomorrow, but I will do well when we get back home.

Hiking Up a Volcano Flow

Yesterday I hiked to the top of a volcano flow! It was hot (the weather not e flow!), but I was determined to reach the top. The view Was incredible! I could see the city of Albuquerque below me and Sandia Peak in the distance. What a view!

This morning I did my walk/run. I can always see the mountain while running. It is easier to get outside with such beautiful scenery.

Oh, and despite my great efforts at exercising, my eating hasn't been very healthy the past 2 days. Pizza, chocolate, candy... I will try to get back on track today!

Sunset Bike Ride in NM

Last night my sister-in-law and I rode 7.4 miles through the hills at the base of a mountain in a desert in NM. The sun was setting and the sky looked like it was on fire. There is one peak on the other side of the city and it was beautiful to see it in the distance. As we finished our ride, the lights of the city were beautiful. We even found a prairie dog skull to show my daughter.

(photo from earlier in week)

I'm up this morning as we are getting ready to go for our run. I am enjoying the outdoors, the exercise, and the beautiful scenery!

Running in New Mexico

Last night I did w2d2 of c25k. My mother-in-law watched the grand babies in the park while I ran near a mountain in NM. I quickly learned I needed to drink lots of water! I got dizzy during my first run. And I learned to run down a long hill and walk back up it and did fine. I'm getting much better at running.

Gotta go! Headed off to some museums this morning. Have a healthy day!

On the Road Again...

I am on the road again in two ways. One, as I mentioned yesterday, is that I am riding a bike again! The other way is that I am on vacation! (also, I am borrowing iPad to type so slow going)

Bicycling...As I mentioned it has been several decades since I've been on a bike and this was not my childhood 3 speed! I was afraid I would fall and that I couldn't ride these kinds of bikes. But, I did it! And did great!

Vacation....we are in New Mexico and it was beautiful! We rode at the base of a mountain. There were prairie dogs crossing our path! And a hummingbird flew in front of me. And I almost ran over a cute little lizard! I can see traveling to different places in U.S. to ride. What a way to see things! And we flew down hills and it felt wonderful. I am hooked.

Today...I am only sore in my "seat." I can't wait for tomorrow's ride.

Eating...not counting calories but eating healthy. Will run tonight....through the desert!

Bike Ride...1st in MANY YEARS!

I went on my first bike ride in many years tonight. I was nervous, but it was great! We rode about 5 miles through the desert. It was hilly and beautiful and I loved it.

one way to do it...

I went on my walk/jog this morning and was still debating about whether to do W1D6 or go on to W2D1. Well, somehow, when I'd charged my iPod, I must have deleted W1! So, I 'had to' do W2! And, I did it!! I ran for 1.5 minutes at a time! I don't think I've ever done that before! Yeah, me! I even came home and swam 250 yards!

I'm having a rough day in other ways, but I did have a special treat today. My daughter is on a swim team and, every year, team members (& some moms) get pedicures the day before divisionals. So, today was that day!

Now, I've only had 4 pedicures in my life, and 3 of them weren't much fun. I've had one at a spa that was wonderful. Well, this was incredible! I went ahead and splurged on mine. My feet are in BAD shape! And, I've been working hard and felt I should do this for myself!

Well, I think I lost a pound with all of the deadskin Courtney scraped off! And, I got a 40 minute message by the chair! I had pulled a muscle yesterday, and the message was so wonderful! Ahhh...

She Gained Back 20 Pounds!

I  talked to a friend I haven't seen in about a year. A year and a half ago we were both exercising and dieting. I lost 15 pounds and she lost 25. I gained back 10 of my 15.

Well, I talked to hear last night and she's gained back 20 of her 25! She told me none of her new clothes fit. (I know that feeling!) I was discouraged. We both worked so hard!

But, this time is different! I'm participating a LOT more with SP. And, I have goals: so far two 5Ks (Sept & Oct) and my first Sprint Triathlon (Apr '11). I think these events will make a difference. I'm training "for" something! And, I can do it!

Go ME!

Rocket Fuel & Positive Bedtimes

Yesterday I went to the bookstore to look for an exercise journal (bought one!) and books about 5Ks and triathlons. I ended up getting a beginners book for triathlons. (Oh, and do you have a favorite book about 5Ks? triathlons? eating/living healthy &/or exercise? I'd love some recommendations.)

Anyway, I read portions of several (my daughter was at camp) and I came away with 2 major thoughts:

"Food is my rocket fuel." It really is! And, I've been thinking about food differently. With my tracking, when I get to my last snack of the night I look and ask myself "What else does my body need today?" Maybe some fiber? or calcium? or even fat? (Yes, I often need more fat.) When I'm tempted, I'm going to try and remember that fact... "Food is Rocket Fuel."

The other thought was that, when you are lying in bed at night, you should tell yourself what "positives" happend that day. For example, yesterday I did C25K W1D5... and I made it! I wanted to quit, but I didn't! And, I've been "running" for 5 days now!!! That has never happened. Also, I swam 250 yards. That's a LOT for me. And, I did my longest stretch without stopping ever... 125 yards! (It wasn't pretty, but I tried to do it and I did it!) I'm also working on the goal of 200 crunches & 100 pushups... well, yesterday I did 80 crunches & 19 modified pushups. That's big for me!

Maybe these 2 thoughts will help you:
Food is your rocket fuel.
End your day by reviewing what went right.

Happy Thursday! I hope you fuel up and do some things you can be proud of tonight!

Can You DO a 5K from 'the couch'?

I just posted this question on the C25K forum, but thought I'd add it to my blog, too. I'm wondering if others on the C25K program are really starting from the couch or do they start exercising in other ways first.

You see, I haven't done aerobic exercise in about a year and a half. I did one week of Wii Fit and then jumped into running. (And, I'm at least 20 pounds overweight.) As I've mentioned, the first 3.5 days of running, my calves were burning but I was breathing fine. Then, I figured out a different way to run that totally relieved the pain in my calves, but now I'm huffing & puffing.

Today was my first full day with this new style. I huffed & puffed & was walking very slowly between jogs just to catch my breath. At this rate, I think I'll be on week 1 for a long time.

I'm proud of myself for doing 5 days of walking/jogging , but wondering if I'm trying to do too much too soon. **sigh** I will keep this up, though, and am determined to run a 5K this fall!

Week 2 Weigh In

I  had my 2 week weigh-in this morning... and I'm down 3 pounds! I'm thrilled as at 1.5 weeks I was only down 0.5 pounds. I knew the scale would catch up eventually. I'm still running on momentum and staying within all of my goals every day! I was really tempted by my daughter's McDonald's fries today (just saying that makes me drool), but I didn't eat any!

Learning to Run! Without Pain!

So, last week I did Week 1 of C25K and my calfs were KILLING me every timeI ran. I bought some new shoes at Fleet Feet this weekend and thought that would solve my problem. It didn't! I was re-doing W1 so a friend could join me and, at about my 4th of 8th runs, I started thinking "I HATE running!" It just felt so painful, but just in my calves.

During my 5th run, a lady ran past me. I was barely shuffling along breathing easily... she was kicking her feet back towards her bottom. Hmmm.... maybe I should give that a try? So, I sped up a little and started kicking more. IT WORKED!!! NO PAIN!!!
I ran 3 more times with the same result... NO PAIN! But, boy was I huffing & puffing.

I'm a little disappointed that my new running buddy can't join me at all this week. I knew she couldn't today, but her plans changed. Then, next week I can't do it with her. So, I'm not sure when we'll actually run together! Right now, I'm trying to decide if I should go on to week 2 or stick with week 1 on Wednesday.
Anyway, I'm pleased to have completed my fourth day of "running!"

Sprint Triathlon...Am I Crazy???

So, I've finished Week 1 of my Couch to 5K training. Yeah! And, I've scheduled two 5Ks. I'll be doing one on September 11th (probably more walk/run) and one on October 2nd (try to run this one).

About 5 years ago I started training for a Sprint Triathalon. I was jogging on a treadmill (not very well or very long), doing spinning classes twice a week, and I took semi-private swim lessons for 6 weeks or so. Anyway, life interferred and I had to stop.

Now, I really want to do a sprint (or mini) triathalon! I found one where my mom lives that takes place on April 24th. That gives me almost 10 months to train! I think I can do it, but I'm really scared to even "announce" this to anyone. Right now, I couldn't complete any of the 3 events. (Oh... and I love that this one has the swimming indoors!) How will I find the time to train for all 3 events? Will I even be able to do all 3 events?

Here's my plan:

running - I will continue with my training. I will redo week 1 so my new buddy can catch up. Plus, we have the time and I don't know if I'm ready to go on yet. I will run MWF.

cycling - I am headed on vacation next week and my sister-in-law is going to go riding witih me. I haven't been on a bike in 20+ years! So, this will show me if I can ride and if I like it. I plan on buying a bike when I get back.

swimming - I started tonight by swimming 10 back & forth laps in our pool. It took my 9 minutes to go about 250 yards. The swim will only be 275 yards. So, I know I can do it eventually, but tonight I was stopping after every 12.5 yards. I plan on signing up for some kind of classes when I return from our trip.

So, can I do this? Is this just a beginner's enthusiasm? I'm not sure!!!! And, should I sign up for a few more things before the sprint triathalon... like a bike ride? And, how do I go about finding a local training group? or a trainer? I'm in a big city, but it'd have to be early in the morning or on the weekends.

Day 11: Need More Fiber & Calcium

I just completed Day 11 and am doing really well staying within my ranges on calories, protein, carbs & fat. So, yesterday I decided to start tracking fiber & calcium, too. Yikes! I am NOT doing well on those two categories and really need to figure out how to get a better balance. I know both of them are important!


I also started tracking sodium today and I did really well with that!

Day 11 - Disappointing Weigh In, But Off to Run!

I'm now at a week and a half and just weighed in. I've been doing incredible with my diet & exercise... and STILL only 1 pound! Ugh! But, I know it isn't about the scale. It would just be nice to say "I've lost 'x' pounds!"


Anyway, I have a buddy who is joining me on my W1D3 C25K run this morning, so I'm off to do that. Hopefully, I'll have a better attitude when I return!

Day 10: Nothing But Hot Dogs

I took my daughter to Watermelon Camp today. It's our church's version of VBS and it only lasts a day. The moms stay and it lasts about 5 hours out in the heat. The kids have a lesson, do crafts, go on a nature walk, and swim. And, we have lunch.

I knew that lunch would be hot dogs & watermelon, so I brought a bag of nuts. My plan was to just eat watermeon and nuts. Bad idea! It was hot and we were there a LONG time. By 12:30, when lunch was served (and they didn't bring the watermelon out until later), I knew I HAD to eat a hot dog or my body would protest. So, I ate a hot dog... and it didn't blow my diet!

I was proud of myself for passing up the chips and cookies - they didn't even tempt me! And, I ate 4 slices of watermelon and drank five 8 oz glasses of water during the day! I felt great!

I just love how I'm craving healthy foods and that my body isn't even wanting junk food. I can't believe it has happened so fast! (I'm only on Day 10!)

Couch to 5K Day 1 & Day 2

Yesterday, I joined the Couch to 5K group and did my first walk/jog. Today, I did my second. You are supposed to take a break, but I wouldn't have been able to get 3 days in this week without doing it this week.


First of all, I can't believe how much energy I have! I am now on my 9th day and feeling so good! I've been keeping up and exceeding my goals. It just feels great!!!

Yesterday, I did a 20 minute cardio video, a 7 minute stretch, did my 35 minutes of warmup, walk/jog, and cool down, and did some lower body work! So far today, I've just done my 35 minute walk/jog, but I plan on doing some upper body work later.

My daughter was at her swim team practice this morning and when I went to pick her up I started talking to another mom who is a friend of mine. She wants to join me on my goal to a 5K! She said her husband has been asking her to run with him for a long time, but he is a "real runner" and she just can't jump in. So, we are going to do this together!!! I'm so excited, as I know this will be easier. There are some logistics to work out with our children, but we just HAVE to make it work!

So, I'm off to eat another healthy lunch... I feel like spreading the Spark everywhere! I love Spark People!

Day 8... Only 1 Pound in 1 Week :-(

I was disappointed this morning when I weighed in that I'd lost only 1 pound during my first week. I've been doing SO good! I've exercised 6 of the 7 days. I've been within my calorie, fat, carbs & protein range every day. I've even eaten extra every night because I've been short most days and I didn't want my body to think I was starving it. So, I'm disappointed and trying to get my enthusiasm back up.


It seems that last time I dieted I lost weight a lot quicker at the start. I'm hoping to see several pounds drop by next Tuesday, but it is hard sitting here on this number.

Day 7... No Back Pain!

I have had back pain for years and it especially hurts to lay on my back at night. So, I rarely do it. Anyway, the past 2 nights I have spent some of my sleep time on my back... and I was able to roll over to my side without any pain! I love it! I guess it might be the exercise, though I was exercising regularly a year ago. Maybe I just didn't notice it then, but it feels GREAT!

Day 6

Today is Sunday and yet I couldn't sleep in. I woke up at 6:30 and was ready to exercise!

I dug through the garage for some of my old exercise videos and put one in. I did 20 minutes plus a 3 minute cool down. And, I've already drank 2 glasses of water and it is only 7:10 on the weekend. (I never do sleep in much, but usually sleep until 7 or so on Sundays.)

Even with the swim meet and going out to eat yesterday, I stayed within all of my goals. I'm feeling great about that!

The only frustration right now is the scales. On Day 2, it showed I dropped 2 pounds. Today and yesterday, it showed I had gained back 1.5 pounds. I really need to not weigh so often... AND not let it get me down. (I'm not really down - just felt a moment of disappointment.) My "official" days are Tuesdays and Fridays, so I need to try to avoid the scales except on those 2 days. It's not all about the scale, right?

At the end of the day I ate cereal (at 7 pm) & fruit (8 pm), I am still not getting enough carbs. It's been a struggle every day - which is funny since I struggled with getting FEWER carbs last time I did this.


Anyone have some good ideas of what carbs I should be adding? I really haven't been eating any bread or "whole grains", so I guess I need to add some.

Day 5

Today my daughter had a swim meet. I was a little concerned as I usually eat pretty bad there... I usually have a doughnut and a hot dog and maybe some chips. Well, I packed 2 Lean Body drinks, nuts, cherries, Gatorade and water and did really well. I got home so tired (7+ hours in the heat!) and had a 100 calorie snack.


It's 4 pm and I wish I had more calories left over. We're going out to eat (we eat out a lot on the weekends), though I'm not sure where. I'll try to be good!

Oh! And, I walked to the meet, so that was one mile total. I guess that's my exercise for the day as I'm pretty wiped out.

The other "positive" for the day is that I usually "quit" my diet on the weekends, but I'm still going!

Day 4

Today was a little harder. I was SO hungry all day long. But, I ended up sticking to the mid-range of my calories, doing great on carbs & protein, and just 1 gram too high on fat.


We went out to eat and I ordered lasagne... I love lasagne! I usually eat half to 2/3rds of it, and ate only half. I ordered water. The big thing, though, was that I usually eat 3 breadsticks... they are SO delicious! Well, I waited until the food came to start eating one (well, almost) and then I ate only 1! That's big for me!

I didn't get any exercise in, but I hadn't planned to so that is OK.

I weighed (will weigh on Tuesdays & Fridays) & was down 2 pounds. Yeah! It's a start!

Day 3

I had a great day. I had lots of energy and woke up at 5:30 (usually wake up at 6:15) and worked on bills & reconciling our bank account for 1.5 hours. I was HUNGRY and had breakfast at 6:15. We finished up school & I cleaned out both freezers and we cleaned out 3 of my daughter's toy drawers. So, besides taking better care of my body, I'm trying to get my house "in order", too.


As far as my health - I drank 10 glasses of water (this seems easy right now, though it used to "kill me") and stayed at the low end of my range for carbs, fat & calories. And, a lower protein total of 80 this time.

I realized something funny. Last time I started this diet, I realized I was a carb-o-holic. It was EXTREMELY hard for me to stay within the carb range. Between breads & fruits, I just kept going over... way over! Well, the past 2 nights I had to eat additional food just to get ENOUGH carbs! (I had half an apple yesterday to finish that off). So, I have really changed my mindset! I also used to really STRUGGLE to get enough protein, but I'm not finding that hard. I've been eating Bumble Bee tuna or chicken packets for lunch - I love them! And, they are a great source of protein.

Oh, and I made a healthy dinner last night. A new recipe - a type of chicken & noodle soup that everyone liked, though I'll make a few changes next time. Cooking is not something I do nearly enough of, so I'm giving myself a pat on the back for this one. And, I cooked Tuesday night, too.

I did work out with the Wii, but I wasn't feeling up to the cardio and mainly did yoga... which felt really good! I ended with 10 minutes of cardio. Oh, and I did some lower body work in the morning. Great day!!!

Day 2

FITNESS: I worked out for 30 minutes with Wii Fit again. I burned 133 calories.

NUTRITION: I did really good again today. I ended up with under 1400 calories, 183 carbs, 40 grams of fat, and 69 grams of protein. There was a birthday at my house and I made a cake... and ate a slice without frosting. I realized that cake wasn't worth it... it took up over 20% of my calories for the day! I guess I should have had half a slice, but I'm still proud of what I did.

Day 1... Round 2

I stayed within my goals for carbs, fat, calories & protein (110!) yesterday. In fact, I was low and had to have a snack late last night. (I was getting hungry and just had 8 almonds.)

I hadn't planned on exercising this week, but ended up doing WiiFit for 30 mins while my daughter was at swim practice. So, my goal is to do 30 mins tonight & tomorrow while she's there. (No practice Friday.) For now, I'll just set a goal of 30 mins 3x/week.

Feels like a great start to my diet!