Week 106

WHY I LOVE RUNNING:

When I was younger, my mom used to take me out jogging with her and I HATED it!!! My legs and lungs hurt and it was just awful. Now, I love it. My recent run to the Bountiful Temple was especially wonderful. I feel so alone and peaceful, especially once I get up to the bench and I can look out over the whole valley and see the glowing temple in the distance. I also do love that high I get after about 8 or so miles; I feel like I can do anything at that point. I love that I feel like I am running away from my life (albiet wonderful) just for a short time. I love chatting with my running buddies and I love how accomplished I feel when I get home. Like I can sit with my kids and do laundry all day and feel like I did something for myself. And all you people out there thinking it is so hard on your body....yes and no. Did you know that doing hard, weight-bearing activites such as running actually tells your body to lay down and regenrate new bone cells? So your skeletal system also benefits from running:) If you hate it too, give yourself some time to work up to it. Maybe just jogging for 2 minutes and walking for 1 until you build up your endurance. It's getting closer to spring, so it's a perfect time to get out and enjoy some fresh air.

WEIGHT: 123
Clean week, lots of exercise.....it's crazy how hard I work to get holiday weight off and it creeps by so s..l...o...w...l..y.....definitely not worth it.

WORKOUT:
Monday-7 mile run (treadmill-54 minutes)
Tuesday-3 rounds of Spartacus, 10 minutes elliptical
Wednesday-Temple Run (14 miles-8:45 pace)
Thursday-Core Synergistics
Friday-Yoga
Saturday-3 rounds of Spartacus II; 3 mile run (23.30 minutes)

Week 105

Do you ever wonder what my workouts look like instead of just reading about them? Come on, I know you do! You will not believe how your body will benefit from doing workouts like these. Here's a link for an example of what I like to do on my circuit gym days. (You may want to mute it, the music has a little swearing:))

WEIGHT: 122.8

Semi-clean week; I polished off 1 and half delicious, worth every calorie, soft, Schmidt's Pastry Cottage sugar cookies from my Valentine (it had my name on it and everything!) and some other stuff....and dined out one night at a to-die-for Italian Restaurant (hello homemade pasta).

WORKOUTS:
Monday-8 mile run (treadmill-7.5-8.5)
Tuesday-3 circuits of Spartacus II
Wednesday- 12 mile run outside (8.33 pace)
Thursday-Lean Belly/Stair Sprints circuit
Friday-Yoga
Saturday-Kicked my butt Brady-style cross fit workout (did my first bear-crawling) and 3 mile run in 22 minutes....phew

Week 106

DO YOU HAVE A VITAMIN REGIMEN?

I believe every woman should take these 2 things everyday:
1. A MULTI-VITAMIN (strongly recommend, even with a good diet)
2. A VITAMIN D supplement.

I believe every woman should occasionally take:
1. VITAMIN B12 (or even better a B12 shot) I swear by this vitamin when I am feeling really low on energy.
2. IRON (again helps with energy levels) Or eat up on your chicken liver and spinach!
3. VITAMIN C & ZINC (when you feel a cold coming on.) Did you know broccoli has more Vitamin C per serving than an orange?!!
4. FOLATE, MAGNESIUM, CALCIUM (OR A PRE-NATAL VITAMIN) (when you want your hair, skin and nails to be healthier)
5. POTASSIUM (decrease muscle cramps and balances out electrolytes) Butternut squash and avocados have more potassium than a banana!

Weight: 124.6
Awesome.....after a clean week and great workouts, I gained. It's never a perfect science.

My workout this week:
MONDAY-8.5 mile run outside (8.33 pace)
TUESDAY-3 rounds of Spartacus
WEDNESDAY-10 mile run outside (8.26 pace)
THURSDAY-Core Synergistics
FRIDAY-Yoga
SATURDAY-3 rounds of Spartacus 2012

Week 105

I LOVE THIS BREAKFAST!!

It's like eating sweet, warm, thick, yummy, pumpkin bread in a bowl-seriously, it's so good. Make it when you have the time, you will not be disappointed.

BAKED OATMEAL:
1/3 cup oat bran (or oats)
2 egg whites
1/4 cup almond milk
1/4 cup pumpkin, applesauce or smashed banana
2 TBS water (if using oat bran-omit if using rolled oats)
cinnamon, nutmeg, cloves to taste
1/4 tsp salt
1 pkt stevia
1/2 tsp baking powder
1/4 tsp vanilla

Whisk together the wet then add dry. Pour into a greased oven-safe bowl and bake at 350 for 20-25 minutes (until it's set in the middle). Or cook it in muffin tins (less cook time though). I like to top it with greek yogurt and almonds.

Weight: 123.2
Finally, the scale budged! I have been so diligent, I'm pumped that I'm getting back into my clothes. Somehow life seems better when you can slide your jeans on with less resistance:)

Workout this week:
Monday-7 mile run outside (8.05 pace)
Tuesday-Summer Fit/Core Workout
Wednesday-12 mile run outside (8.49 pace-hills and slippery)
Thursday-Full body circuit
Friday-Yoga
Saturday-3 rounds of Spartacus II, 2 miles worth of sprints

Week 104

A young woman who was worried about her habit of biting her fingernails
down to the quick was advised by a friend to take up yoga. She did, and soon
her fingernails were growing normally. Her friend asked her if yoga had
totally cured her nervousness. "No," she replied, "but now I can reach
my toe-nails so I bite them instead."

Ok, so this is not the kind of Yoga I would be interested in, but I love Yoga and highly recommend it. It will improve cardio-vascular health, flexibility, and help you perform better in anything athletic. Want to run faster? Yoga. Want more endurance? Yoga. Want to be stronger, more lengthened and more flexible? Yoga! Including yoga into your fitness routine will help maximize your workouts on other days. And as Tony Horton says, "yoga focuses on your weak spots......yummy, yummy, yummy!" Yoga is not just about stretching and deep-breathing, although that is definitely part of it; it's really a great workout. I have been doing Yoga once a week since I threw my back out 4 years ago. I have not had a problem with it since. I do P90X yoga. It's a sort of power yoga. Check one out at the library or invest in your own copy; I promise, you will not regret it.

Weight:125.6 (grrr....Clean diet, great workouts....I have worked so hard this last week, this last month and I am ready to be fitting comfortably into my jeans again!!)

Workout-
Monday-9 mile run outside.(8.55 pace)
Tuesday-full body, cardio circuit
Wednesday-7 mile run (treadmill-7.2-8.0)
Thursday-P90X Core Synergistics
Friday-YOGA!!!
Saturday-3 circuits of Spartacus, 2 miles worth of sprints (7.2-9.0)

Week 103

PICK UP THOSE WEIGHTS!!


For optimal fat loss and that lean body look, YOU HAVE TO LIFT WEIGHTS! Overall fitness includes endurance, strength, speed and flexibility, according to me (take it or leave it). There is a place for cardio of course, but don't forget the weights. Not only does lifting weights burn mega calories, but it increases your lean muscle mass which in turn boosts your metabolism (that's why men lose weight faster; they have more muscle naturally). I believe the most bang for your muscle-building buck is circuit training with full body moves. Such as a squat-press, push-ups, weighted jump lunges and pull-ups doing one after another with very little rest. Here's a workout that I love. And stop worrying about bulking up-we women don't typically lift heavy enough or have enough testosterone for that to be possible.

Weight: 125.4

Good, no awesome, clean week. I have gone without meat, most dairy and wheat for 2 weeks now. I feel great and love the new recipes I've been trying.

My Workout:
Monday- 7mile run outside (8.26 pace) would have been faster but it started snowing and blowing and I couldn't see and it was slippery (excuses, excuses)
Tuesday-3 rounds of Summer Fit
Wednesday- 8 mile run, treadmill(7.5-9.0)
Thursday-1 hour full body weights/hill sprints circuit
Friday- Power Yoga
Saturday- 1 round of Spartacus, 1 round of Spartacus II, 300 workout stuff(box jumps, jump pull-ups, floor sweepers, lateral burpees) 20 flights of stairs

Week 102

BUTTERNUT SQUASH SOUP

You think you stumbled upon the wrong blog? I know this is my fitness blog, but more than half of your weight loss/rockin' body results rely on what you are putting (or not putting) into your mouth. I tried this recipe for a detox butternut squash soup on my friend's blog. The components of this soup aid in detoxifying your body and fill you up with both soluble and insoluble fiber. The spice turmeric is supposed to detoxify your liver and the healthy dose of beta-carotene, Vitamin A and tons of fiber will give your body a nutrient boost and fill you up with only 60 calories per cup. Here's the recipe-it makes a ton; definitely give it a try. And as for all the spices, try getting them in a bulk section to save money.

Weight this week:127

My diet was EXTREMELY clean. I really watched it; I am determined!!

My workout this week:

Monday-10 mile run in the bitter cold (9.03 pace)
Tuesday-3 circuits of Summer Fit Workout
Wednesday-7 mile run (treadmill-7.2-8.0 speed)
Thursday-60 minute weight/cardio circuit
Friday-Yoga
Saturday-3 circuits of Spartacus II, 15 flights of stairs, 1 mile run