Training!

Well everyone since my last post I began training for my 1st half marathon since getting pregnant with my youngest son. Problem I did not allow myself enough time to properly train and the result????? Stress fracture in my Left foot. I am sure you are wondering if I completed the Race. I am proud to say I did. I didn't do terrible either. I finished my 3rd half marathon in 2 hrs 38 min 17 sec. It is not labeled the toughest 1/2 in TX cause its easy that's for sure. I ran the Bearathon. A half marathon put on my Baylor University student Foundation. It is 13.1 miles through Cameron Park. For those who are unfamiliar with Waco let me tell you bike riders have trouble getting up those hills. Hills is really an understatement, They are more like small mountains. I did it and ran the whole way with the exception of having to speed walk up 3 hills at the mid point. However in my excitement to get in a half I did not properly train my body, I pushed to hard to fast and as a result I went to the Dr. 4 days post race with a stress fracture. Now I must put my training for a full on hold. I must wear a boot or use crutches for 2 weeks min and I cant run for 8 weeks. Am I upset Heck Yes! Am I going to stick to the Dr.'s orders, Sadly YES! WHY????? Because I would rather stay off my foot and hold running for 8 weeks than to risk permanent injury and be unable to run long term or permanently. If I can offer up any advise to you as a person on a journey to live a healthier life, it is this.......
1. Listen to your body, & know the difference between just wanting to quit & real Pain.
2. Stretch & train properly! Find a program to do what ever your goal is 1 mi, 5k, 10k half or full, & stick to it. The experts know what they are doing and you do not need to tweek what works!
3. If you do sustain an injury listen to the DR. and follow their directions or you could be out a lot longer then you want in the long run.
Ps. This boot isnt slowing me down!!! I did go to the gym today and work out my upper body and abs all while staying off my foot! Pics to be posted tomorrow with some exciting news & tips for NOT MAKING EXCUSES!

Week 2 of new Fitness plan!

Well everyone the last time I posted I shared with you my true stats. This was not a decision I took lightly I am very self conscious about my weight and numbers. However I felt it important to post so that you can see the true transformation I am making and know that I is possible for you as well if you just stick to it.
WELL........
 Here were my stats last week

Starting body scan results:                     Week 2 Results:

BMI - 29.1                                               28.6%

Body Fat percentage: 39%                     28.0%

Visceral Fat  7%                                       4%

Skeletal Muscle Mass: 26.8%              33.1%

In just 8 days I was able to lose 10 lbs, I reduced my Body Fat % by 9 %, I reduced my Visceral bat by 3%, &  Increased my Skeletal muscle % by 6%.

I am sure you are wondering how I did it. Well it is simple really....... I work out Daily with 2 days of rest per week, I use will power and self control when it comes to my food choices and I track everything. 

Last post I shared that I would give you more of a glimps into my diet and work out schedule well here it is.

I eat ZERO, sugars none what so ever, I limit Carbs to 20 G per day and that must come from dark green veggies, & I limit salt intake. I eat a ton of Lean protein( fish, chicken, low fat beef, & veggie crumbles, lots of Eggs as well) When cutting Sugars Please read the labels on food dressings are chocked full of hidden Sugar and a ton of salt! just 2 tbsp of Ranch has 1/3  of the amount of salt a person is suppose to eat per day. and it also contains 2 grams sugar. thats 1 gram per tablespoon. 

Aside from Diet I am running according to my Marathon guide. for the last 2 weeks my training has looked like this......

WEEK 1:

Day 1:    Day 2:      Day 3:      Day 4:         Day 5:          Day 6:        Day 7:

 Run         Rest          Run            Run           Cross train        Rest            Run

35 min                     35Min         40 min         1 hr                                  45 min

 

WEEK 2:

Day 1:    Day 2:      Day 3:      Day 4:         Day 5:          Day 6:        Day 7:

 Run         Rest          Run            Run           Cross train        Rest            Run

3.5 miles                   3.5Mi         6 mi             1.5 hr                                7 mi

 

In addition to the running I make sure to do at least 25 pushups daily, 250-400 crunches a day( depends on the day and type of workout I had) and also use 5 lb dumbbells to bench & shoulder presses as well as curls. You may thing 5 lbs is kinda light and it is but its not about the weight at 1st its about reps, & consistency of workouts. 

UNTIL NEXT TIME KEEP PUSHING YOURSELF, MAKE NO EXCUSES AND FEEL FREE TO E-MAIL ME IF YOU HAVE QUESTIONS.

 

 

 

I'm Back after Baby # 2

Well everyone I'm BACK!!!!!!
I know it have been forever since my last post, and for that I am sorry. Since I announced my pregnancy in May of 2012 I kept running up until 24 weeks I was running 2 miles every other day. Then the Dr. made me stop and just 10 weeks later at 32 weeks I went into premature labor. The day before Thanksgiving 2012 I delivered a baby boy 8 weeks premature he was a healthy 5 lbs 12 oz and 17 1/2 in long. His lungs were not matured so he did have to spend a grueling 13 days in the NICU. I am happy to say that he is now a Happy healthy 21 lb 1 Yr old and his Big Brother couldn't be happier to have him here.
All that said I wanted to let you all know that I am back! Back at Weight loss, back in Marathon Training and back to Posting tips, training up's and downs for you and anything else you guys want! Please feel free to Message me and let me know what you want to read about.

2014 GOALS.........OK so this Year I am all about motivation, accountability and Honesty! Since so many of you have messaged me or told me when you see me that You LOVE my posts about workouts and weight loss I want you to hold me accountable this yr. I have set 2 goals this Year in regards to fitness. 

1. by Dec 31, 2014 I will lose 32 lbs. 

2. Is to complete my training and Run another 1/2 and a Full Marathon. 

 Actually I plan to run the whole spectrum this year. I plan to run a 5k, 10k, 1/2 & full! ( the 2nd is only if I resist and prevent any further injury's, this week I messed up my knee but that didn't stop me from making a 5 mile run) As for the accountability part I will be VERY HONEST & slightly EMBARRASSED about my stats.

 For Christmas I got a body scanner and here are my results: I will post new ones weekly as I post my weight loss. 

Starting body scan results: 

BMI - 29.1 

Body Fat percentage: 39%

Visceral Fat ( the dangerous one, this is belly fat, which is the one that leads to higher risk of Heart disease, high BP, Cholesterol, and many other factors) 7%( that's 2% lower then the Normal range) 

Skeletal Muscle Mass: 26.8% 

 

Goal this year is to get  Fat % down & Muscle mass up! This is why I have incorporated strength and weights to my training schedule!

 I am also going to give you guys the averages for each of these so you can see truly where I fall.......

 

BMI: Less then 18.5 Underweight: 18.5-25 Normal; 25-30 Overweight, 30 + Obese

Body Fat %(Female 20-39)

Less then 21% Low; 21.0-32.9% Normal, 33-38.9% High; 39%+ Very High

Visceral Fat: Less then  9 % Normal; 10-14% High, 15% + very High & dangerous

Skeletal Muscle %: Less then 24.3 Low; 24.3-30.3 Normal; 30.4-35.3 High; 35.4 + Very High

(Skeletal Muscle is Good This is the only one you want to be HIGH!)

 

How do I plan to get the changes made. Jan 1 I walked .5 miles, Ran 3.5 Mi, & walked 1mi for a grand total of 5 Miles. I also watched what I ate. Today is Cross training for 1 hr and 45 min and tomorrow I run again. I am in training for a Marathon so Next week on top of my weight loss and scan changes I will post some of my diet and tips for my training schedule! 

2014 MAKE NO EXCUSES!!!!! SET SMALL GOALS AND GO FOR THEM!!!! THE ONLY THING BETWEEN YOU AND YOUR GOALS IS YOU! THERE IS NO CHALLENGE YOU CANT OVER COME IF YOU DON'T JUST GET OUT OF YOU OWN WAY! 

 

         

Slowing Down

OK well as many of you know I have not posted in over a month. Well I have not been lazy I have however been adjusting to being Pregnant! Thats Right Ryan and I are expecting our 2nd Child Due Jan 4, 2013.  Dont think this means this blog is going away, or that I am getting lazy, NO SIR! I am still Working out. I was told not to Run which trust me is killing me but I am speed walking, doing Zumba Rush on the xbox kinnect and after my dr. apt today I will see what else I can add in. I plan on putting together a list of calorie counts at fast food restraunts for the next blog! I will list the top 10 low cal choices from some of my favorite take out places. Hope you enjoy! Until next time, remember................ NO EXCUSES, DONT DRINK YOUR CALORIES, & KEEP MOVING! IF YOU'RE SWEATING YOUR LOSING!

Breaking habits

Bad habits are not unbreakable! I cant tell you the times I have heard and I have even said myself " I just cant give up ......" The truth is that it takes only 21 days to kick a bad habit. If your bad habit has to do with eating or drinking something unhealthy I have some even better news. Our taste buds are malleable. This simply means that they are easy to influence. It is proven that if you deprive your taste buds of the foods you crave and replace them with healthy choices your taste buds will within 1 month change and start to crave the healthy food. I challenge each of you to give up one of your biggest vices and replace it with something good for 1 month, then way in and let me know if Dr.'s, scientists and my blog are right about this. Another way to kick a bad habit is to add water to your diet. water flushes our system, refreshes us and can help curb your appetite, by filling your stomach.

30 Day shed takes a hault!

Well I am sad to say that my 30 day shed had to take a slight halt! for the last week I have had double ear infections and a chest cold and it made doing all the strenuous exercises very difficult so my workout plan got derailed a bit. However that's life! I have been working out but just on a much smaller scale! So as of today I am back on track and back to my workouts. I will pick up the 30 day shed workout again but the results will be off a bit since i will not have been on it for a full 30 days by the date of my vacation. I have 18 days until then so for now I am hitting it hard. Today's workout consists of 10 min walk, 40 min run, 10 min cool down walk. 1 zumba class(via xbox kinect), 800 crunches, 200 squats, 100 plies, 200 side bends, 200 leg raises and 100 reverse leg raises, 100 fire hydrants, & 50 burpies.  I have been eating 1200 cal per day and whatever I burn off working out gets added back in for additional calories to consume in order to keep my metabolism up. I am sorry I haven't got more to add at this time but things have been crazy here. Until next time keep sweating!

30 day Shed Day 5

OK so I have been killing it this week. I have new pics for you and here are my new weight & measurments
Weight:
154lbs

Measurments:
Neck - 12.25" (-.5")
Chest - 35.5" (-.5")
Biceps's - 11.25" (-.25)
Waist - 31.75" (-.25")
Hips - 39.5" (-.5")
Thigh's - 23"(no change yet)
Calf's - 15.25" (-.25")

I gave you a sample of my diet and exercise plan in my last blog. Well here is what I have been doing for the last 5 days. I have really been using the Myfitnesspal.com app and wevsite to track my food intake(sticking to my 1200 cal per day) and logging my workouts as well. I have been making sure that I eat the additional calories that I burn off in workouts so as not to throw my body into starvation mode, totally wrecking my metabolism.
As for workouts on the 30day shed I have been unable to run due to allergies & double ear infections so I am staying in but that hasnt stopped me. I have done 45-1 hr of eliptical every day similar routine as I blogged before. I am doing anywhere for 300 -800 crunches per day, 100-200 sidebands with 5 lb weights. Leg raises, squats, plies, & reverse leg raises 100-200 per day. I am also adding in pushups, hip thrusts and planks.  This weekend I hope to get pictures posted of these exercises in motion and a detailed sample of yet another days diet and work out. Until then Take care and keep sweating!