Week 112

QUIZ:

  Which one is better for fat loss?
A: High Intensity Interval Training (HIIT)
B: Longer endurance cardio sessions

(This was a trick question because I believe a combination of both is necessary to achieve the thin look you desire. HIIT is very taxing on your body in a good way, increasing your metabolism. But longer cardio sessions help train your fat cells to store less and to shrink so I really think you gotta do both. At least one each per week.)

Which diet is best for ultimate fat loss?
A: High-Protein/ Low-Carb
B: Moderate -Protein/ Moderate- Carb

(I believe that eating a low-carb diet not only depletes energy, makes you irritable but you have to eat tons of protein to perserve muscle. If not, your body will break down muscle not fat to survive- that's hard for this girl- leaving you with a softer look. No thank you!)

True or False? A diet with at least 30 grams of fiber a day will keep you trim?

(Duh! That's a no-brainer)

Which one would you eat for breakfast?:
A: A bowl of oatmeal with raisins and a sprinkle of cinnamon, a few chopped almonds and a drizzle of honey.
B: 2 eggs, 2 strips of bacon and a piece of toast

(If you went with A you'll probably be hungry in an hour or so and be ready for more food. Eating a higher-calorie breakfast including good quality protein will rev your metabolism and keep you satisfied longer.)

Is it better to workout in the morning, afternoon or evening?

(Get it in whenever you can get it in!!!! Also, doing little spurts throughout the day can be just as effective as a continuous session.)

True or False? A super high-calorie "naughty" meal will wreck your hard work?

(False-Splurging once a week will not only get your metabolism going, but it's good for you mentally as well. Being able to relax and enjoy your favorite foods in moderation will help you keep clean the rest of the time.)

Which activity is best for a lean, cut body?
A: Cardio
B: Weight-Training

(Yep B.  Doing resistance training will sculpt your muscles and make you leaner.  Plus the more muscle you have, the more calories you burn at rest.  Furthermore, when you do only cardio, your body will just get smaller.  That may sound good but wouldn't you rather have tight legs and buns? And chiseled abs and arms?  Me too! That's why you need to pump the iron.  Here again, I think a combination of cardio and weights are key.)

WEIGHT:121.4
WORKOUT:
Monday- 6 mile run outside (8.45 pace-slow and hard because I ate my life away the night before:(
Tuesday-Core Synergistics
Wednesday-Temple Run!!! (14 miles-8.55 pace)
Thursday-Full body circuit (50 minutes)
Friday-Yoga
Saturday-Armageddon Workout (50 minutes) 2 mile run at 8.0-9.0)

Week 111

YOUR NEW BFF......


If you workout, beat up your body, or have muscle pain you need a foam roller. I bought one for Brady and we both use it daily. It hurts so good as you roll out sore, tired muscles and help to break up scar tissue that forms on your muscles. I spent only 20 bucks on mine and it was well worth the money! Even David Beckham uses it after every practice and workout.

"Foam rollers offer many of the same benefits as a sports massage, without the big price tag. The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues." (taken from here)

WEIGHT: 121
WORKOUT:
Monday-12 mile run (9.37 pace-extremely hilly and difficult-some inclines were up around 17%)
Tuesday-Core Synergistics
Wednesday-7 mile run (treadmill-58 minutes)
Thursday-Full Body Circuit (1 hour)
Friday-5 mile run (8.11 pace)

Week 109-110

GRATITUDE.........
So my back's healing up and after 3 weeks, I think I'll be ready to hit the weights next week. I thought I would post some little life lessons I learned while I was down.

1. Yup, the number one thing I learned is to always be grateful for what you have and not take your health for granted. I feel so blessed that I am able to be strong and healthy, have a great quality of life, take care of my husband and children and exercise. I have really stopped looking at how can I change x, y or z or worry about the body parts I don't love as much and have just been happy that I have a body that helps me accomplish what I need to do in this life.

2. EveryBODY needs some rest and recovery. After 2 weeks of sleeping in and doing very little activity, it just reminds me that when you have a strong and consistent fitness routine, your body will benefit greatly from a little recovery. Every 4-6 months it's not a bad idea to take an entire week off or maybe just a few days every couple of months. Over-training is not the way to get results!

3. Diet, Diet, Diet......not trying a diet, but watching what you eat. Even if you aren't exercising as intensely (or not at all) what you put into your mouth every day will dictate what your body is going to look like, how it will function and even how it will turn out in years to come. If you take care of your body now, it will take care of later.

4. Back to the basics. After doing my core moves from my physical therapist, I am reminded how important it is to start with basics and keep building. Although my perscribed exercises where a tad simple, they are extremely effective on building core strength without causing injury. Everyone is into "Insanity" and boot-camp style workouts nowadays. This is good if you are in semi-good shape but there is no need to throw yourself into something so intense if you aren't prepared for it. Push yourself, not kill yourself:)

WEIGHT: 120.8 (after run)
WORKOUT:
Monday-6 mile run outside (8.22 pace)
Tuesday-50 minutes elliptical
Wednesday-10 mile run outside (8.40 pace-good to be with my running peeps again!!)
Thursday-Yoga
Friday-Kenpo Karate
Saturday-9 mile run (treadmill); 1 mile walk on 7 incline

Week 110

This week I wanted to share a blog that I like to follow. Chocolate Covered Katie has some great recipes and ideas; even if they are vegan, and mostly sugar-free. She has a yummy looking, healthy option for those ever-loved Reeses PB Eggs. Check it out!

My Week was AWFUL!! I threw my back out last Saturday (what am I 87??) and haven't done much moving at all!! I have exercised zero days and have burned zero calories! I've been trying to eat good, even though a few days I took out my anger on my favorite dark chocolate and cinnamon toast crunch.
If you have ever had back problems you know how horrible it is! I have run a marathon with a stress fracture, given birth to 3 kids, 1 without drugs, I've been tazed for crying out loud....I think I know pain and have a considerable high thresh hold for it, but this takes the Costco cake! I can't bend over, sneeze, climb stairs, put my pants on, sit upright, drive or do anything at all really without a stabbing pain in my lower back. It really sucks!! I've been to the doctor, got x-rays, been to the massage therapist, had hydro-therapy, had my spine re-aligned by a physical therapist and some electrical stimulation and I am still in pain. I am too young and fit for this!!!!! Tell that to my stupid back!! Cross your fingers for me!

Week 109

ARE YOU ADDICTED TO SUGAR, FAST-FOOD, OR FILL IN THE BLANK??
There are certain foods that can be considered your "gateway foods". This means you really want to eat licorice, french fries, doughnuts, pizza or whatever makes your mouth water, what you crave and what makes you lose control. A sort of drug, if you will. My first "gateway food" was Costco cake..........

After my first bite of that white cake with the cheesecake filling and butter cream icing (I'm an icing girl), I quickly realized that this was a treat I could not afford to have around....ever....period. (Thanks a lot Kamille!!) I CANNOT eat just a little or even a normal serving size. I eat tons and tons of it until I'm unbuttoning my pants and I feel deathly ill. I don't know why certain foods can act as drugs to us. When we think of that food that we just love, chemicals are released in the brain that make us want to eat it and when we do there is a further chemical/hormonal release that tells us we need more. These chemicals can also release endorphins so we feel better (temporarily) after we eat it. It's an evil cycle. My best advice is, if you can't control yourself with that food, DO NOT BUY IT, HAVE IT IN YOUR HOME OR TRY TO EXERCISE PORTION CONTROL!!! The temporary "fix" comes with too high a consequence.
And no, it's not my birthday dang it!!

WEIGHT: 120.6
WORKOUT:
Monday-9 mile run outside (8.14 pace)
Tuesday-1 round of Summer Fit; 40 minutes elliptical (I don't care for this type of cardio but my back's been feeling tweaked)
Wednesday-11 mile run outside (orchard loop-8.44 pace:(
Thursday-3 circuits of Spartacus 2012
Friday-Yoga
Saturday-3 circuits Spartacus; 2 mile run

Week 107-108

MOAB......I love this place!! We hiked Delicate Arch with the kids (3 miles and a lot of incline and a kid on my back here and there) and I did some early morning trail running in Devil's Garden. I definitely wouldn't have loved this trip as much if I weren't in shape. It reminds me of other reasons I workout; to have fun outdoor memories as a family and to appreciate what my body can do and have a greater quality of life. Our bodies are supposed to be in motion and active. Take care of your body so it can take care of you:) Now that spring is coming, get yourself outdoors! Even if it is just a quick walk around your neighborhood after dinner or taking a drive on the weekend to enjoy our mountains. Even better, plan an outdoor trip where the festivities are active.



LAST WEEK:
Weight-120
WORKOUT:
Monday-Hiking/Trail Running
Tuesday-off
Wednesday-10 mile run outside (8.32 pace)
Thursday-3 circuits Spartacus II
Friday- Yoga
Saturday-2 circuits Spartacus, 1 circuit Spartacus 2012, 2 mile run

Week 106

HITTING A PLATEAU is very frustrating and can often halt your motivation. What do you do when you've been working so hard; eating healthfully, exercising, saying no to some of your favorite foods and going hungry and you still feel stuck? You keep going!! As hard as it is, you need to remind yourself other reasons you are trying to live more healthfully. Maybe it's having more energy, having a clearer complexion, being less irritable, or most importantly, attain a healthy life-style so you can live a better, longer life. Whatever it is that drives you (sometimes you have to think of things other than results) keep reminding yourself of them. Some simple steps when you hit a plateau:

1. List and remind yourself other reasons you are doing what you are doing
2. Add more activity or more intense activity to your schedule (If you aren't exercising, walk more and find reasons to stay standing. If you are exercising, add some more intense spurts or intervals into your routine.)
3. Eat a low-carbohydrate diet for 1-2 days or if you are being really strict, have a cheat or "naughty" meal. This can often give your metabolism a jump start.
4. Remember not to eat less than 1200 calories. Starving yourself is only terrible for your metabolism, not beneficial for fat-loss.
5. Trust in the system and your body will quit being stubborn eventually. Don't give up! Sometimes your body just goes into panic mode after some good weight-loss, it's natural and happens to everyone. How long did it take you to put on your weight? It doesn't come off overnight! Hang in there:)

WEIGHT: 121.6
So, so good at eating and exercising this week.

WORKOUT:
Monday-7 mile run (treadmill-56 minutes); ab ripper
Tuesday-3 circuits of Spartacus 2012
Wednesday-10 mile run outside (8.25 pace)
Thursday-Full-body/running circuit (60 minutes)
Friday- Yoga
Saturday-3 circuits of Spartacus; 2-mile run at 7.5-9.0