Well, it has been a while since we chatted and quite frankly a lot has happened. Belly is not quite so jelly! Yea! The scale has moved down a decade or 10lbs whichever you prefer. Now, if I could just bump it down into the next 'decade' I'd feel I was accomplishing something.
So, what's different. I decided that I couldn't do this alone. Weight loss stinks and it's hard, and it's really hard by yourself as you really have no one to be accountable to. That's tough. So if you are serious about it, then you might as well enlist the help of someone.
Quite by chance at a meeting last month, I was talking with a friend of mine and it came up that I was trying to lose weight. It dawned on me as I was talking that my friend had been a phys. ed teacher at my son's Montessori school. So I asked if she would be willing to help me. She agreed and I was so excited.
I came home and told my husband that I had found someone to help me. He pointed out that my sister-in-law is a physical trainer and I could have just asked her to help me. However, there are two important factors with why that wouldn't be such a good idea. Number 1 - she's getting married at the end of December and is knee deep in working multiple part time jobs, managing a home, and planning a wedding - that's enough to make a sane person crazy isn't it? Number 2 - she's my little sister. I took her trick or treating when she was little, went to her basketball games and Christmas concerts, talked about boys, and mean girls. Seriously, she's my little sister. She's warm and fuzzy - and...I'm not afraid of her. Which I suppose from a family standpoint is a really good thing, but from a trainer point of view - no, I needed someone who I had to be afraid that they would really kick my patootie.
My little sister, however, did get this weight train a moving last spring when she helped me to train for the 5K at NAA 2011 in Florida. And I am eternally grateful to her. But, even then, I didn't do all of the things that she told me to do. Cause, really I'm lazy, and it was hard, and it made me sweat. Yuck. But I have learned that the only way to make the weight come off is...to sweat... FINE!
Later that night I checked my email, as I always do, and lo and behold I had an email from Nichelle (my PT friend) and it said...'okay, let's get together this weekend, I will need about 2 hours of your time to work up a plan for you, but in the meantime start walking on your treadmill 20 minutes a night at a pace fast enough you breathe hard AND stop eating crap food'. Wow...so soon. I thought we could give it a few weeks, ease into the whole thing, you know. Well, I was wrong.
So day one...did my 20 minutes. Day two...did my 20 minutes. Was feeling pretty good about myself. Day three I had to work late and then go to a training so it was 9pm before I headed home. I was starving! But refused to stop for fast food and opted for a bowl of cereal when I got home. I got home, absolutely knackered and just wanted to fall into bed. I checked my email (as I always do before bed - idiot!) and there was an email from Nichelle that read...."Thought you might like to know, one of my girls sent me a text with some sob story about how she was too sick to come to class (spinning) tonight...I texted her back and told her to get her ass in here or we would bring the class to her house...she called me an ogre, I'm okay with that. Just thought you might like to know in case I need to drive to your house tonight."
Wow....so I guess that means no falling into bed. I responded....'guess my family will have to learn to sleep to the sound of the treadmill' and I changed into my workout clothes and boarded the treadmill train.
I met with Nichelle later that week and she worked out a plan for me to follow each week with with five days of cardio and two days of resistance training. The first time I did the resistance training I thought I was going to hurl. And later, when in the shower trying to wash my hair, my arms were like lead and I could barely reach them to the top of my head to wash my hair. I think I may have gone to bed with some soap in my hair still.
Thanksgiving week was week three and it was a little touch and go. I managed to get three days of cardio and one day of resistance and tried really hard to eat well. The end result on the scale, no harm, no foul - all seems good.
So here we are in week four. I feel strong...I feel good...if the scale would just move under that decade that it has been holding for a week and a half I would feel like superwoman!
I've added some new tunes to my cardio music that I thought I would share for inspiration. As many of you know, my beloved Basketball Buckeyes are tearing up the court (and mopped it with a little team from Duke last night) and so I have added some of their warm up and game songs to my list to feel 'stronger'. See what you think and get up and get moving.
Alycia
Cupid Shuffle
Does Your Mother Know (Abba - Mamma Mia)
Hoedown Throwdown (Hannah Montanna - don't judge me - really)
Forget You (C-Lo)
Apache (Sugar Hill Gang)
Love Removal Machine (The Cult)
Perfect (Pink - the clean version)
Party in the USA (M. Cyrus)
Spin Me Right Round (Dead or Alive)
That was the music for tonight. I mix it up from night to night with rock and roll Christmas - after all - 'tis the season.
Wednesday, November 30, 2011
Wednesday, August 3, 2011
I Put My Hands Up...They're Playing My Song....Party in the USA
Just finished another 2 miles for the day. Brings the total up to 12 for the walking project. If you are doing the math, you will notice a week missing. Last week, I was on a work-cation and found it very difficult to really get the miles completed. I am pretty sure that with all of the steps I did walking all over DC, the convention center and Gettysburg, I got quite a few steps in, but I like to follow the plan. I did try to work out in the hotel and bought a Leslie Sansone DVD to play in the room, but I'll be honest, it was really hard and I'm not in that great of shape to keep up with her just yet. So when I got home I decided to redo week 2, so redo we do!
It occurred to me today on the treadmill that music really does make a difference. It makes a difference in the pace, the stride, the speed, and heck sometimes encourages you to kick the speed up and just RUN. If you don't know by now, I have made a career out of working in the field of AfterSchool. We are always encouraging programs to find creative ways to get children active and suggesting that programs start walking programs either on their own or through a specified curriculum, such as GoFar (http://www.gofarclub.org/), but do we ever include music in these programs?
I would like to say my children hooked me on Miley Cyrus' Party in the USA, but in fact it was Ohio State basketball player Jared Sullinger and his teammates video that went viral last year during basketball season.
Oh, come on, it's just cute. So, I'm guessing that they aren't going to break into the recording industry. I wonder if they hear the chorus in their heads as they take to the court. "the butterflys fly away"...
Another sports pump up song...Apach Jump On It!
Can you watch it without tapping your foot? What songs do your children enjoy?
Maybe the younger ones or just the girls have the Beiber Fever...personally my boys enjoy this You Sping Me Round and we tend to RUN when it comes on. If you do the extended remix dance version you can almost run 1/4 of a mile - no lie.
Are you moving yet? If you plan to start a walking or running program with your school-agers - pump up the tunes. Make sure to pick songs that are appropriate for them lyric wise - you don't want to have to stop and explain Katy Perry's Last Friday Night lyrics or Usher's Lyrics in Yeah!
See what you can come up with and then share so the rest of us can enjoy them.
For those of you who read and follow this blog who are part of our walking program or just enjoying your own exercise program. What songs do you enjoy working out too. After all these miles I'm logging in on the treadmill, I'm ready to load something else to my ipod. I've started with more 80's one hit wonders (there is a reason why they were one hits) and some 80's rock and roll - you know long hair, spandex, and make up - the bigger the hair, the better the band right? Or maybe that was the one hit wonders.
Let's move and groove our way to better health!
It occurred to me today on the treadmill that music really does make a difference. It makes a difference in the pace, the stride, the speed, and heck sometimes encourages you to kick the speed up and just RUN. If you don't know by now, I have made a career out of working in the field of AfterSchool. We are always encouraging programs to find creative ways to get children active and suggesting that programs start walking programs either on their own or through a specified curriculum, such as GoFar (http://www.gofarclub.org/), but do we ever include music in these programs?
I would like to say my children hooked me on Miley Cyrus' Party in the USA, but in fact it was Ohio State basketball player Jared Sullinger and his teammates video that went viral last year during basketball season.
Oh, come on, it's just cute. So, I'm guessing that they aren't going to break into the recording industry. I wonder if they hear the chorus in their heads as they take to the court. "the butterflys fly away"...
Another sports pump up song...Apach Jump On It!
Can you watch it without tapping your foot? What songs do your children enjoy?
Maybe the younger ones or just the girls have the Beiber Fever...personally my boys enjoy this You Sping Me Round and we tend to RUN when it comes on. If you do the extended remix dance version you can almost run 1/4 of a mile - no lie.
Are you moving yet? If you plan to start a walking or running program with your school-agers - pump up the tunes. Make sure to pick songs that are appropriate for them lyric wise - you don't want to have to stop and explain Katy Perry's Last Friday Night lyrics or Usher's Lyrics in Yeah!
See what you can come up with and then share so the rest of us can enjoy them.
For those of you who read and follow this blog who are part of our walking program or just enjoying your own exercise program. What songs do you enjoy working out too. After all these miles I'm logging in on the treadmill, I'm ready to load something else to my ipod. I've started with more 80's one hit wonders (there is a reason why they were one hits) and some 80's rock and roll - you know long hair, spandex, and make up - the bigger the hair, the better the band right? Or maybe that was the one hit wonders.
Let's move and groove our way to better health!
Thursday, July 21, 2011
Some Inspiration...
If you are keeping track, today is day 4 of the first week of the 6 week walking project (courtesy of Leslie Sansone - thanks Leslie and I will be more than happy to give you all the credit - well, you and me for actually doing the work - if I'm successful!). This morning when I got on the scale, it seemed to have actually moved, but I couldn't sure. Course, I would have loved for it to have moved by 10lbs, but I know that's not a reality - still would be nice though.
Part of the 6 week project is to keep a journal, for me an online blog is much easier and I force myself to do it each night after I have done my work out. Mainly to document the fact that I actually did my work out.
However, first tonight I want to reflect on my day and a source of inspiration. A couple of nights ago I wrote about one of my friends who was recently diagnosed with diabetes and had to make some real life changes. Today I shared some time with her as she celebrated the life of her father. It was a tough time for all of the family and a path that must be one of the toughest to travel as a child.
When I first arrived at the funeral home my friend greeted me with a hug and I realized how much weight she has lost. As I looked at her today, she looked just fabulous. While it was probably one of the saddest days of her life, she looked absolutely radiant. Recently ordained as a pastor, she had requested some time during the service to share a few words. While grief was obviously trying to show itself, she kept great composure and poise as she delivered some lovely stories from her life with her dad and some comforting words of scripture.
She made the comment that growing up she had been the shy one - and that is how I remembered her. In college, she was still shy. We were both theatre majors - me on the stage wanting all of the attention and her behind the scenes managing everything. I learned so much from her. As a stage manager she was NEVER without ANYTHING an actor could ever want - a skill that I utilize in my workplace, as a mother, and as a trainer - we just have 'stuff' in our bags that people might need. She was always the voice of encouragement telling me 'good job' or 'you sounded great' - cliche to say, but the wind beneath my wings during some of those grueling rehearsals and show schedules.
As theatre majors at our college you had to learn to do everything, so while being on stage was not her cup of tea, she had to do it. But she preferred to be behind the scenes quietly moving in the catwalks and behind the curtains in the shadows. Fast forward to the past year when she was ordained a minister and has become a completly different person - she commands attention, she is confident, she stands tall and proud, she has found herself, she has heard her calling, she is strong, and she is beautiful. Not that she wasn't all of those things before, but now the confidence just comes out of her pores. She has also found true love and her partner is one of the best things that has ever happened to her. With this combination, nothing can stop her!
There were many pictures in the funeral home of years gone by and it's not until you look at them that you realize how much weight she has lost. I am truly amazed and inspired. Thank you my friend.
Part of the 6 week project is to keep a journal, for me an online blog is much easier and I force myself to do it each night after I have done my work out. Mainly to document the fact that I actually did my work out.
However, first tonight I want to reflect on my day and a source of inspiration. A couple of nights ago I wrote about one of my friends who was recently diagnosed with diabetes and had to make some real life changes. Today I shared some time with her as she celebrated the life of her father. It was a tough time for all of the family and a path that must be one of the toughest to travel as a child.
When I first arrived at the funeral home my friend greeted me with a hug and I realized how much weight she has lost. As I looked at her today, she looked just fabulous. While it was probably one of the saddest days of her life, she looked absolutely radiant. Recently ordained as a pastor, she had requested some time during the service to share a few words. While grief was obviously trying to show itself, she kept great composure and poise as she delivered some lovely stories from her life with her dad and some comforting words of scripture.
She made the comment that growing up she had been the shy one - and that is how I remembered her. In college, she was still shy. We were both theatre majors - me on the stage wanting all of the attention and her behind the scenes managing everything. I learned so much from her. As a stage manager she was NEVER without ANYTHING an actor could ever want - a skill that I utilize in my workplace, as a mother, and as a trainer - we just have 'stuff' in our bags that people might need. She was always the voice of encouragement telling me 'good job' or 'you sounded great' - cliche to say, but the wind beneath my wings during some of those grueling rehearsals and show schedules.
As theatre majors at our college you had to learn to do everything, so while being on stage was not her cup of tea, she had to do it. But she preferred to be behind the scenes quietly moving in the catwalks and behind the curtains in the shadows. Fast forward to the past year when she was ordained a minister and has become a completly different person - she commands attention, she is confident, she stands tall and proud, she has found herself, she has heard her calling, she is strong, and she is beautiful. Not that she wasn't all of those things before, but now the confidence just comes out of her pores. She has also found true love and her partner is one of the best things that has ever happened to her. With this combination, nothing can stop her!
There were many pictures in the funeral home of years gone by and it's not until you look at them that you realize how much weight she has lost. I am truly amazed and inspired. Thank you my friend.
* * * * * * * * * * * * *
So, today is Day 4 of Week 1 and I have officially logged in another mile or mile 4 on the treadmill. Part walking, a little part running. Some good tunes came on the ipod tonight (it's a shuffle you know and I really don't know how to work it, so I take what comes along). We started out with:
Walking on Sunshine - Katrina and the Waves
Really how can you not have a spring in your step when listening to this.
followed by:
My Own Worst Enemy - Lit
If you need a running song, this one will do it for you.
then:
Rock in America - Night Ranger (live)
The nice thing about live songs is it does sound like people are cheering for you - just sayin'. The other nice thing about live songs is the tempo is usually a bit faster than studio versions, so the run continued.
ended with:
Forget You - C-Lo
Really - it's just a fun tune - you have to move!!!
Then for good measure, lifted a few weights and walked a slow pace to Proud Mary - Tina Turner
While I'm no expert in this or anything, good tunage certainly does make the work out more doable! Tomorrow...day 5 - almost ready to rest on day 7!
Wednesday, July 20, 2011
3/4 of a FLIPPIN mile!
Here we are day 3 of the 6 week project and it is hotter than hell where I live, as it is in most places of the country. Today it was so hot (how hot was it...) that popcorn could've popped outside! The idea of exercising, or walking, or really moving felt like it was an unmangeable task. However, mile number 3 was on the 'to do' list - and when things are on the list - they must be completed so they can be crossed off!!
I came home from work absolutely fried. My husband and I traded cars for the summer months because his does not have AC. Except for the past couple of days, it really doesn't bother me. I park in the shade at work. I roll down the windows...I encourage people near by me to listen to whatever I am blaring on the radio. I enjoy it. However, with a heat index over 100 it's a bit toasty. Came home, made dinner, served dinner, played a card game with the family, and really could just put my jammies on and go to bed, but no the committment has been made, the walking must continue.
I had changed into my work out clothes as soon as I got home, one of the things that Leslie recommends as it is much easier to go ahead and exercise if you already have the clothes on, so I was good to go after a round of cards. Got the treadmill out and fired it up. Started out at a good pace and read my new issue of Family Fun that came in the mail today. Quick read and the first song down and 1/4 of a mile had gone by. Then, Michael Jackson came on...Don't Stop Till You Get Enough...it's a nice fast song, so I thought, let's just increase the speed and jog a little. Next thing I knew I was at 4 mph and another 1/4 of a mile had gone by.
Then a little REO...Roll with the Changes...I do love REO...oh, might as well keep running, I'm okay, still breathing, no problem. Another 1/4 of mile went by and of course, I knocked the cord out and shut the whole damn machine off -stupid safety cord! But without missing a beat, popped the card back in, fired it back up to 4mph and kept going. Last but not least....AC/DC TNT - seriously, how can you listen to AC/DC and not run - and there you go...3/4 of a mile down at 4mph. WOW!? Not bad for a total couch potato!
I am surprised at how good I feel. The thought of hurling didn't cross my mind or my lips as I thought running would make me do. I did have sweat running into my eyes, I won't lie and now my legs are a little bit sore, so I'm betting I will pay for that tomorrow. But my back feels incredibly good despite the muscle that I pulled back there. So...hmm....there maybe something to this walking thing. Something about it really making you feel better. Something about it helping your body.
I must say that Leslie Sansone is also correct when she says the more that you walk, the better you will eat. Today an apple and oatmeal for breakfast. Lunch - salad, carrots with the remainder of the salad dressing - I mean, really c'mon, you've got to add something to make the carrots more digestable, baked chips, and some tuna. I forgot to pack bread to make a sandwich, so a co-worker shared some oyster crackers and I added them to the tuna - wasn't delicous, but downable. Chased it all down with a Special K chocolate pretzel bar and bam - healthy lunch. Snack on the way home and apple and a banana. Drank lots of water. Who am I? Had a lean burger and bun for dinner with a few pretzels. Avoided Dairy Queen on the way home despite the fact a blizzard was calling to me in the heat. My husband said...'you are eating like me' - shudder - he's so healthy!
I'm not sure if this whole jogging/running thing will repeat itself. Most of the time it just stems from the face that I get bored on the treadmill or am short of time and if I run it goes faster. Time will tell. However, tomorrow, I think I'll stick with walking if I am even able to get out of bed.
I came home from work absolutely fried. My husband and I traded cars for the summer months because his does not have AC. Except for the past couple of days, it really doesn't bother me. I park in the shade at work. I roll down the windows...I encourage people near by me to listen to whatever I am blaring on the radio. I enjoy it. However, with a heat index over 100 it's a bit toasty. Came home, made dinner, served dinner, played a card game with the family, and really could just put my jammies on and go to bed, but no the committment has been made, the walking must continue.
I had changed into my work out clothes as soon as I got home, one of the things that Leslie recommends as it is much easier to go ahead and exercise if you already have the clothes on, so I was good to go after a round of cards. Got the treadmill out and fired it up. Started out at a good pace and read my new issue of Family Fun that came in the mail today. Quick read and the first song down and 1/4 of a mile had gone by. Then, Michael Jackson came on...Don't Stop Till You Get Enough...it's a nice fast song, so I thought, let's just increase the speed and jog a little. Next thing I knew I was at 4 mph and another 1/4 of a mile had gone by.
Then a little REO...Roll with the Changes...I do love REO...oh, might as well keep running, I'm okay, still breathing, no problem. Another 1/4 of mile went by and of course, I knocked the cord out and shut the whole damn machine off -stupid safety cord! But without missing a beat, popped the card back in, fired it back up to 4mph and kept going. Last but not least....AC/DC TNT - seriously, how can you listen to AC/DC and not run - and there you go...3/4 of a mile down at 4mph. WOW!? Not bad for a total couch potato!
I am surprised at how good I feel. The thought of hurling didn't cross my mind or my lips as I thought running would make me do. I did have sweat running into my eyes, I won't lie and now my legs are a little bit sore, so I'm betting I will pay for that tomorrow. But my back feels incredibly good despite the muscle that I pulled back there. So...hmm....there maybe something to this walking thing. Something about it really making you feel better. Something about it helping your body.
I must say that Leslie Sansone is also correct when she says the more that you walk, the better you will eat. Today an apple and oatmeal for breakfast. Lunch - salad, carrots with the remainder of the salad dressing - I mean, really c'mon, you've got to add something to make the carrots more digestable, baked chips, and some tuna. I forgot to pack bread to make a sandwich, so a co-worker shared some oyster crackers and I added them to the tuna - wasn't delicous, but downable. Chased it all down with a Special K chocolate pretzel bar and bam - healthy lunch. Snack on the way home and apple and a banana. Drank lots of water. Who am I? Had a lean burger and bun for dinner with a few pretzels. Avoided Dairy Queen on the way home despite the fact a blizzard was calling to me in the heat. My husband said...'you are eating like me' - shudder - he's so healthy!
I'm not sure if this whole jogging/running thing will repeat itself. Most of the time it just stems from the face that I get bored on the treadmill or am short of time and if I run it goes faster. Time will tell. However, tomorrow, I think I'll stick with walking if I am even able to get out of bed.
Tuesday, July 19, 2011
Getting Fit, Slowly, but Surely...
It's been a while since I've blogged and have completed two 5K's in that time frame and then went quite sedentary - which happens from time to time. I had a wake up call the other day or a motivational call as I got on the scale and it registered at a weight I have seen four times in my life. Twice moving up the ladder of maternity weight and twice moving down the ladder of maternity weight. It depressed me, as weight gain often does and I thought, 'hmm...really need to do something about that...' and as usual...did nothing.
As many of you know I love to bake and I'm quite good at it, not to sound boastful, but I am. I've won ribbons and awards for casseroles, cakes, pies, cookies, and candies. The problem is when you have a hobby like that it leads to weight gain if you continue to 'eat' your end product. So, I also needed to find a new hobby. We'll talk about that later.
Last week while at the library I found some fitness books, it is a real insult that they put the fitness section right next to the baking section. Seriously library people? Really? You don't find that mean on a lot of levels? But I bypassed the bakery books (pause to twitch) and headed for the fitness books.
I found a boot camp book, that looked promising. A Jillian Michaels' book, she's so mean she scares you to get into shape - I'm okay with that - I'm afraid of her and willing to work hard for her. Must be an amazing feeling to have that power over people who you don't even know. A book all about women over 40 running and walking - that seems right up my alley - sigh. A food book that has all kinds of suggestions for good foods to eat - why is that you have to find that book in the fitness section rather than the cooking section? And lastly, a Leslie Sansone Walking book.
I brought my treasures home and they sat in a pile for several days as books should. They would call to me every now and then when I would walk by, but I could never hear it over the crunching of chips. On Sunday, the house was quiet and I could hear them calling me or mocking me, not quite sure which. I started leafing through the books and I found the Leslie Sansone - Walk Away the Pounds: The Breakthrough 6-Week Program That Helps You Burn Fat, Tone to be the easiest to read and understand and quite honestly, the most doable.
It's interesting and I digress...several of my life long friends have had weight battles over the years. Not anything really drastic, but weight battles. One of my friends just made the decision he didn't want to live that lifestyle anymore and started working out. He toned up and got into shape and looks fabulous. While he says he falls off the wagon every now and then, he's still in great shape and overall good fitness.
Another friend was diagnosed with diabetes and it was a wake up call for her. She realized she needed to make some changes in her diet and fitness levels. She started really watching what she ate, following a diabetic diet, and started an exercise routine. In what seemed to be no time at all, she was dropping the weight and was so excited to move down pant sizes. She emails me..."I have to go shopping because my clothes are too big". Atta girl!
My childhood friend has battled with weight for a long time. Recently, she started a weight loss plan through the local hospital and has had a huge success. She is almost down 60lbs. She looks absolutely fabulous and feels great. She's started exercising and thinking healthy thoughts.
These three people in my life have given me motivation in recent months to really make a change in my life. After reading Leslie's book, she gave me motivation too because as she says...I deserve to be healthy. And I do. As a mother I feel the need to take care of everyone and everything, to finish uneaten food on children's plates, to give up doing something for me so I can help someone else, and I've come to realize that I am important too. And let's face it, without me...who would take care of them, so I might as well take care of myself so I can take care of everyone else - right!?
So...here we are day two of the 6 week program. The goal is to walk 100 miles, but there is a plan. For the first week, it's 1 mile each day and a multivitamin - seems easy enough. Week two we increase the distance and add in 8 glasses of water. That's it. For now, it's all about exercising.
Give it a try. What do you have to lose? In the words of my friend, Doc Adolph Brown..."Whether you think you can or think you can't...you're right!" So know what...I think I CAN!
As many of you know I love to bake and I'm quite good at it, not to sound boastful, but I am. I've won ribbons and awards for casseroles, cakes, pies, cookies, and candies. The problem is when you have a hobby like that it leads to weight gain if you continue to 'eat' your end product. So, I also needed to find a new hobby. We'll talk about that later.
Last week while at the library I found some fitness books, it is a real insult that they put the fitness section right next to the baking section. Seriously library people? Really? You don't find that mean on a lot of levels? But I bypassed the bakery books (pause to twitch) and headed for the fitness books.
I found a boot camp book, that looked promising. A Jillian Michaels' book, she's so mean she scares you to get into shape - I'm okay with that - I'm afraid of her and willing to work hard for her. Must be an amazing feeling to have that power over people who you don't even know. A book all about women over 40 running and walking - that seems right up my alley - sigh. A food book that has all kinds of suggestions for good foods to eat - why is that you have to find that book in the fitness section rather than the cooking section? And lastly, a Leslie Sansone Walking book.
I brought my treasures home and they sat in a pile for several days as books should. They would call to me every now and then when I would walk by, but I could never hear it over the crunching of chips. On Sunday, the house was quiet and I could hear them calling me or mocking me, not quite sure which. I started leafing through the books and I found the Leslie Sansone - Walk Away the Pounds: The Breakthrough 6-Week Program That Helps You Burn Fat, Tone to be the easiest to read and understand and quite honestly, the most doable.
It's interesting and I digress...several of my life long friends have had weight battles over the years. Not anything really drastic, but weight battles. One of my friends just made the decision he didn't want to live that lifestyle anymore and started working out. He toned up and got into shape and looks fabulous. While he says he falls off the wagon every now and then, he's still in great shape and overall good fitness.
Another friend was diagnosed with diabetes and it was a wake up call for her. She realized she needed to make some changes in her diet and fitness levels. She started really watching what she ate, following a diabetic diet, and started an exercise routine. In what seemed to be no time at all, she was dropping the weight and was so excited to move down pant sizes. She emails me..."I have to go shopping because my clothes are too big". Atta girl!
My childhood friend has battled with weight for a long time. Recently, she started a weight loss plan through the local hospital and has had a huge success. She is almost down 60lbs. She looks absolutely fabulous and feels great. She's started exercising and thinking healthy thoughts.
These three people in my life have given me motivation in recent months to really make a change in my life. After reading Leslie's book, she gave me motivation too because as she says...I deserve to be healthy. And I do. As a mother I feel the need to take care of everyone and everything, to finish uneaten food on children's plates, to give up doing something for me so I can help someone else, and I've come to realize that I am important too. And let's face it, without me...who would take care of them, so I might as well take care of myself so I can take care of everyone else - right!?
So...here we are day two of the 6 week program. The goal is to walk 100 miles, but there is a plan. For the first week, it's 1 mile each day and a multivitamin - seems easy enough. Week two we increase the distance and add in 8 glasses of water. That's it. For now, it's all about exercising.
Give it a try. What do you have to lose? In the words of my friend, Doc Adolph Brown..."Whether you think you can or think you can't...you're right!" So know what...I think I CAN!
Sunday, May 8, 2011
We Came...We Walked...We Kicked Some...Well...We Finished!
I can't believe that it is the beginning of May and the big Go Far 5K walk/run that I was training for has come and gone and I haven't had time to blog about it. Life has been a bit of a blur, but that happens sometimes especially this time of year.
Race morning came pretty darn early, but I managed to have breakfast for some sustainability for the old body. My husband and I arrived down in the holding area with about 150 other folks. I was excited to see that they were at all levels of fitness and ability.
The GoFar folks lead us through some warm up activities which at some points were harder than the actual walk. Balancing on one bent leg with the other leg crossed over in the air, and hands in a prayer fold - WHAT?! Are you kidding me? I impressed myself that I could actually do it and not only did I not fall over, the leader pointed to me and said 'nice job'! Do you hear that? "NICE JOB!!!" For all I know she sensed my inadequateness for the whole fitness thing and was just trying to boost my ego, I don't know, and I don't care.
We posed for a few pictures as the NAA board and then the rest began. My friend Sheila and I quickly settled into a nice rhythm. Several folks had warned me that training on a treadmill is very different than training on pavement - well, they would be right - as most fitness people are. However, once we got into a good stride we were doing okay.
The route was essentially three times around the Gaylord Palms with a water station posted at the half way lap mark. We were off and moving. Of course, we were passed by many a runner, bah - we we're okay with that as long as there were still people behind us.
When we had the water station in site, we said, 'let's jog to make it look good' - so we did. Grabbed our water and tried to nonchalantly toss it like all of the other runners did. Not the most graceful thing I've ever done in my life, but I had another two laps to perfect that.
Once well past the water station and around the corner, back to walking. We were moving and doing okay. Next up was the finish line (remember three laps, so you actually pass the turn off for the finish line twice before actually crossing it. Again, 'let's jog to look good' - so we did and past the finish line we went.
Somewhere during the third lap, my husband joined us. He had already crossed the finish line, received his medal and grabbed a banana. He is the best husband in the world - or at least in my world, which is really all that matters. He walked the final lap with us giving words of encouragement and pointing out how many people were still behind us!
However, when we turned around we were surprised that many of the people who had been behind us were not behind us anymore and we had not seen them pass us....hmm....curious. My husband pointed out that there were a few folks who created their own race path by cutting across the parking lot. Just like a bunch of kids!
We passed the water station. Tossed the cups now with ease. Sheila tossed one over her head for good measure. I was afraid for a photo op at the end with board members and I couldn't have wet hair now could I? We approached the finish line and crossed it successfully beaming with pride! They put the medals over our heads and quite honestly, I felt like an Olympian.
I had two goals that day. One to finish and two to not come in dead last. Once the race results were posted we found out that we didn't come in dead last. Sheila actually came in about 20 seconds before me which seemed stranged as we crossed at the same time. I have accused her of pushing me and I just didn't realize it at the time. She claims that she didn't. And considering we were pretty close to being last there were no cameras nor any board members left to actually photograph the line crossing. We also found out that there were about 16 other people that came in AFTER us - so goal two accomplished.
The silliest part about the whole race is that my husband dropped our room card at some point and we couldn't get back into our room. Nor could we prove to the front desk that we were who we said we were because we didn't have any identification on us - duh! Luckily a very nice security guard met us at our room, let us in, and waited patiently until we could produce some identification.
One race down....what's next?
Time:
Race morning came pretty darn early, but I managed to have breakfast for some sustainability for the old body. My husband and I arrived down in the holding area with about 150 other folks. I was excited to see that they were at all levels of fitness and ability.
The GoFar folks lead us through some warm up activities which at some points were harder than the actual walk. Balancing on one bent leg with the other leg crossed over in the air, and hands in a prayer fold - WHAT?! Are you kidding me? I impressed myself that I could actually do it and not only did I not fall over, the leader pointed to me and said 'nice job'! Do you hear that? "NICE JOB!!!" For all I know she sensed my inadequateness for the whole fitness thing and was just trying to boost my ego, I don't know, and I don't care.
We posed for a few pictures as the NAA board and then the rest began. My friend Sheila and I quickly settled into a nice rhythm. Several folks had warned me that training on a treadmill is very different than training on pavement - well, they would be right - as most fitness people are. However, once we got into a good stride we were doing okay.
The route was essentially three times around the Gaylord Palms with a water station posted at the half way lap mark. We were off and moving. Of course, we were passed by many a runner, bah - we we're okay with that as long as there were still people behind us.
When we had the water station in site, we said, 'let's jog to make it look good' - so we did. Grabbed our water and tried to nonchalantly toss it like all of the other runners did. Not the most graceful thing I've ever done in my life, but I had another two laps to perfect that.
Once well past the water station and around the corner, back to walking. We were moving and doing okay. Next up was the finish line (remember three laps, so you actually pass the turn off for the finish line twice before actually crossing it. Again, 'let's jog to look good' - so we did and past the finish line we went.
Somewhere during the third lap, my husband joined us. He had already crossed the finish line, received his medal and grabbed a banana. He is the best husband in the world - or at least in my world, which is really all that matters. He walked the final lap with us giving words of encouragement and pointing out how many people were still behind us!
However, when we turned around we were surprised that many of the people who had been behind us were not behind us anymore and we had not seen them pass us....hmm....curious. My husband pointed out that there were a few folks who created their own race path by cutting across the parking lot. Just like a bunch of kids!
We passed the water station. Tossed the cups now with ease. Sheila tossed one over her head for good measure. I was afraid for a photo op at the end with board members and I couldn't have wet hair now could I? We approached the finish line and crossed it successfully beaming with pride! They put the medals over our heads and quite honestly, I felt like an Olympian.
I had two goals that day. One to finish and two to not come in dead last. Once the race results were posted we found out that we didn't come in dead last. Sheila actually came in about 20 seconds before me which seemed stranged as we crossed at the same time. I have accused her of pushing me and I just didn't realize it at the time. She claims that she didn't. And considering we were pretty close to being last there were no cameras nor any board members left to actually photograph the line crossing. We also found out that there were about 16 other people that came in AFTER us - so goal two accomplished.
The silliest part about the whole race is that my husband dropped our room card at some point and we couldn't get back into our room. Nor could we prove to the front desk that we were who we said we were because we didn't have any identification on us - duh! Luckily a very nice security guard met us at our room, let us in, and waited patiently until we could produce some identification.
One race down....what's next?
Time:
Saturday, April 16, 2011
Win...Lose....or Pass Out
The big 5K race is only a few hours away. While I know there is NO WAY on this good green earth that I will win anything, I hope and pray that I don't come in drop out pass out. I just want to finish, even if it's lunch time - do you think there will still be people watching by then.
I now have my official number and my official t-shirt. I am a bit overwhelmed that the race begins at 7a and the first required session for me is at 9a....that's two hours to complete the race, pass out, be revitalized, pass out again, and then shower and get ready for the opening session for the day. Seriously? Who thought up this schedule?
Thank goodness for my friend Sheila, she will make sure that I do not give up on the race tomorrow even when I'm dying. We joked that my husband will most likely run the race and then come back and walk with us - he claims he may just walk, but I know when he gets the fever - the running fever, he will be gone.
Sounds like there is a good group of folks participating so it will be run, win, lose, or pass out!
Will keep you posted on the verdict tomorrow.
Alycia
I now have my official number and my official t-shirt. I am a bit overwhelmed that the race begins at 7a and the first required session for me is at 9a....that's two hours to complete the race, pass out, be revitalized, pass out again, and then shower and get ready for the opening session for the day. Seriously? Who thought up this schedule?
Thank goodness for my friend Sheila, she will make sure that I do not give up on the race tomorrow even when I'm dying. We joked that my husband will most likely run the race and then come back and walk with us - he claims he may just walk, but I know when he gets the fever - the running fever, he will be gone.
Sounds like there is a good group of folks participating so it will be run, win, lose, or pass out!
Will keep you posted on the verdict tomorrow.
Alycia
Sunday, April 10, 2011
Walking over 3 Miles without PROOF!
Last week, I was fortunate enough to attend the Mid West Afterschool Science Academy in Kansas City, MO - it was an excellent STEM conference and we brought back many new ideas. My day started last Monday at 3:30a to catch an early morning flight into Kansas City where we prompted gained an hour with the time change. After a full day of sessions and dinner with colleagues, I honestly didn't think I could tell you my name let alone get a walk in because I was so tired. However, one of my colleagues who is also walking the Go Far 5K and said...'c'mon, let's hit the fitness room'. The NCAA championship game had just started and I thought I could at least watch some of that while I was walking.
I arrived in the gym a little later and all four treadmills were taken. Hmm...what to do? Seeing that I know very little about fitness and what the other machines do, I found my way over to the big screen tv, turned on the game, and pretended to 'stretch'. I think I looked pretty convincing.
Soon, someone vacated a treadmill and I hopped on. The treadmills were pretty swanky and made our treadmill at home seem pretty lame - these had televisions built into them. Course, it took me about 15 minutes to figure out how to work them and I didn't have headphones to actually 'hear' the television, but I figured, who needs to hear a basketball game. The only problem was I couldn't actully get the game on this little television. So I watched Guns 'n Roses bio - with no sound, and then gave up and put the Disney Channel on to some lame children's program that at least kept me occupied.
I started out at a pretty good pace and was feeling pretty good about myself. The little light up track was moving and grooving and I did two laps with little effort. I thought to myself, 'WOW! I must really be improving, barely worked up a sweat'. Course, then I realized that I'd only gone 1/2 a mile! I found I had another track option - over the ridges and dales and across country on a 5K track. This seemed like a better option, but the little runner really didn't move that fast at all.
I got to about the 4K mark and was pretty beat when my colleague had finished up and was heading out. I asked her if I could just quit too an she said, 'heck no, keep it up - we've got less than a week'. So, I kept going. Just shy of the 5K mark, my sock was really working it's way down into my shoe. I kept trying to think how I would hop on one foot on the treadmill while I tugged on my sock to pull it back into the ankle comfort zone. After thinking that hopping may not be my best option, I put my right foot on the side of the treadmill and tried to tug at my sock on the outside of my other foot - interesting position I was in!. It took quite a bit of tugging to find a comfort spot again and all of a sudden the treadmill shut down. I stood there in disbelief looking at the blank dash board and stopped belt. I just didn't know what to do and felt pretty embarrassed as the two guys next to me were in their sprinting phases. So, I pretended I was finished and hopped off - so close and yet no proof.
Later in the week, once back at home, I hit my own treadmill with full force and decided to try for the 5K mark again. Just shy of a 1/2 mile into my walk I turned to answer a question from one of my children, lost my balance, and pulled the cable from the treadmill shutting the whole thing down. After a few grumblings, I plugged it back in and of course, the dash board reset itself. Great!
I worked through my set list with a small jog during one song when I realized I was just over the 2 mile mark. 2 miles added to my reset 1/2 mile and I was pretty close to the 3 mile mark, which lets face it, if you are walking a 5K - once you hit the 3 mile mark, the rest you could really roll through. I made my husband do some quick math as to really how far I needed to walk in this new set, which takes him no time at all, and then decided I was going to go beyond his recommendation and try for a full 3.5 miles.
My husband turned on a little AC DC to get my adrenaline pumping and I was good to go. I was in the last 1/4 mile stretch - I was feeling good - I no longer felt like I was going to hurl. My feet were no longer tingling with numbness. I could feel my legs again. I was smiling from ear to ear - I was singing along to TNT...because yes, I AM dy - no - mite! I called to my husband to come and celebrate with me as I gloriously crossed well into the 5K and beyond range. As he came up to the treadmill, the last light was about to light up indicating the completion of the 1/4 mile mark. I waved my arm in a grand gesture to show him...and...you guessed it....I accidently knocked the cable, pulling the plug from the machine and shutting the whole thing down.
I stood there in disbelief. Denied the celebration again. I looked at my husband, and yes, did a totally girly thing....cried! Not a big cry mind you just a couple of tears - after all, it's just walking!
So, today has been my day off. Tomorrow we are in the last week of training. I am hoping to get a couple of good walks in this week and a little weight lifting. (I have started to combine that with my walking - ssh - don't tell my trainer). Then once in Florida, we'll do a little light walking on the actual route to get the feel of the concrete.
Who knows maybe it's better this way to not celebrate on a treadmill that way we can celebrate on the concrete? Or pass out - not quite sure which at this point.
Keep walking -
Alycia
I arrived in the gym a little later and all four treadmills were taken. Hmm...what to do? Seeing that I know very little about fitness and what the other machines do, I found my way over to the big screen tv, turned on the game, and pretended to 'stretch'. I think I looked pretty convincing.
Soon, someone vacated a treadmill and I hopped on. The treadmills were pretty swanky and made our treadmill at home seem pretty lame - these had televisions built into them. Course, it took me about 15 minutes to figure out how to work them and I didn't have headphones to actually 'hear' the television, but I figured, who needs to hear a basketball game. The only problem was I couldn't actully get the game on this little television. So I watched Guns 'n Roses bio - with no sound, and then gave up and put the Disney Channel on to some lame children's program that at least kept me occupied.
I started out at a pretty good pace and was feeling pretty good about myself. The little light up track was moving and grooving and I did two laps with little effort. I thought to myself, 'WOW! I must really be improving, barely worked up a sweat'. Course, then I realized that I'd only gone 1/2 a mile! I found I had another track option - over the ridges and dales and across country on a 5K track. This seemed like a better option, but the little runner really didn't move that fast at all.
I got to about the 4K mark and was pretty beat when my colleague had finished up and was heading out. I asked her if I could just quit too an she said, 'heck no, keep it up - we've got less than a week'. So, I kept going. Just shy of the 5K mark, my sock was really working it's way down into my shoe. I kept trying to think how I would hop on one foot on the treadmill while I tugged on my sock to pull it back into the ankle comfort zone. After thinking that hopping may not be my best option, I put my right foot on the side of the treadmill and tried to tug at my sock on the outside of my other foot - interesting position I was in!. It took quite a bit of tugging to find a comfort spot again and all of a sudden the treadmill shut down. I stood there in disbelief looking at the blank dash board and stopped belt. I just didn't know what to do and felt pretty embarrassed as the two guys next to me were in their sprinting phases. So, I pretended I was finished and hopped off - so close and yet no proof.
Later in the week, once back at home, I hit my own treadmill with full force and decided to try for the 5K mark again. Just shy of a 1/2 mile into my walk I turned to answer a question from one of my children, lost my balance, and pulled the cable from the treadmill shutting the whole thing down. After a few grumblings, I plugged it back in and of course, the dash board reset itself. Great!
I worked through my set list with a small jog during one song when I realized I was just over the 2 mile mark. 2 miles added to my reset 1/2 mile and I was pretty close to the 3 mile mark, which lets face it, if you are walking a 5K - once you hit the 3 mile mark, the rest you could really roll through. I made my husband do some quick math as to really how far I needed to walk in this new set, which takes him no time at all, and then decided I was going to go beyond his recommendation and try for a full 3.5 miles.
My husband turned on a little AC DC to get my adrenaline pumping and I was good to go. I was in the last 1/4 mile stretch - I was feeling good - I no longer felt like I was going to hurl. My feet were no longer tingling with numbness. I could feel my legs again. I was smiling from ear to ear - I was singing along to TNT...because yes, I AM dy - no - mite! I called to my husband to come and celebrate with me as I gloriously crossed well into the 5K and beyond range. As he came up to the treadmill, the last light was about to light up indicating the completion of the 1/4 mile mark. I waved my arm in a grand gesture to show him...and...you guessed it....I accidently knocked the cable, pulling the plug from the machine and shutting the whole thing down.
I stood there in disbelief. Denied the celebration again. I looked at my husband, and yes, did a totally girly thing....cried! Not a big cry mind you just a couple of tears - after all, it's just walking!
So, today has been my day off. Tomorrow we are in the last week of training. I am hoping to get a couple of good walks in this week and a little weight lifting. (I have started to combine that with my walking - ssh - don't tell my trainer). Then once in Florida, we'll do a little light walking on the actual route to get the feel of the concrete.
Who knows maybe it's better this way to not celebrate on a treadmill that way we can celebrate on the concrete? Or pass out - not quite sure which at this point.
Keep walking -
Alycia
Friday, April 1, 2011
Look Dr. Young....NO HANDS!!!
Many times we want our mom's to notice what we are doing...in this case, while I'm sure my mom would be proud of me, this time I want Dr. Young to take notice. As I've talked about before, several months ago Dr. Paul Young issued the challenge for the National AfterSchool Association (NAA) board members to participate in the 5K Go Far race at the upcoming NAA conference. The race is now, in fact, 17 days away which really means 16 days to prepare. What was I thinking?
This past week has been a busy week at work and I've been recovering the loss of my dearest Buckeyes in the Sweet Sixteen, so exercising or training has been the farthest thing from my mind. Afterall, half of the pump up songs I listen to while walking are basketall pregame songs! I will just say I feel I can still listen to these songs as I root on the Cinderella stories of VCU!
Today is my day off and my husband encouraged me to exercise - knowing that the race is 16 training days away. I digress to say that he is also running the race and is an experienced runner so should be finished in about 10 minutes - I just hope to be finished by the time we have to present later that afternoon. He has been very supportive of my efforts. He doesn't give too much advice. Most importantly he respects my neurotic ways and trys to not look at me or be near me while I'm exercising. When you are out of shape, it's embarrassing. Today, he even brought me a glass of water and put it next to the treadmill. Ah...true love! This morning, I took his advice to heart and loaded up the play list on the computer and waddled onto the treadmill.
Several unexpected things happened today....
1. My warm up speed today....has been my fast speed of the past few weeks WOW - didn't expect that to happen so quickly.
2. My fast speed has increased and moved into the range where the 'fat burn' light comes on. Now, if you are a seasoned treadmill walker/runner you are probably thinking to yourself, big deal that's under 4mph. But to those of us who would rather sit on the couch than get off the couch to exercise, it's a pretty big deal in out book.
3. I stayed on the treadmill for 2 miles (about 24 minutes) varying in walking and jogging modes and various speeds. The first mile was a faster speed and more intense and then I slowed down to a better walking speed. However, still at the higher warm up speed and much of the time with the fat burn light on!
4. After 2 miles of pretty intense walking/jogging for me - while my feet still went numb, I was slightly dizzy when I first stopped, and I wanted to sit down badly - I didn't feel like I was going to die - again improvement.
5. But the most important thing and Dr. Young...take notice....I walked at my higher rate of speed at the beginning and the end of the workout without holding onto the treadmill - Look Dr. Young - NO HANDS!!!!! Again, if you are a seasoned runner, I'm sure you are thinking big deal! But, if you are like me to walk fast(ish) on the treadmill and keep your balance so that you don't have to hold on for dear life - it is a BIG DEAL!!!
Until day 15! Walk like no one's watching! If you haven't signed up for the Go Far race - there is still time, do it today before the price goes up. It's never too late to walk!
Alycia
PS - I added in a couple of tunes to my workout that you might like to add to yours....Shaggy's "Ooh Boy" and Lit's "My Own Worst Enemy" (because as a baker and candy maker, I am my own worst enemy!) Still taking requests before the final Go Far 5K set list is put together.
Wednesday, March 23, 2011
That Crazy Weight Loss Wagon Train
How many times have you fallen off of the wagon? I have tried to stop counting because it seems that everytime I start a new weight loss plan, I fall off of the wagon within about a week or so. This time was no different, however, for the first time in my middle aged life and umpteen attempts at weightloss and fitness, I managed to get back on the wagon in record time.
Since the last time I posted, I worked hard to do my Lenten Challenge of a simple walk in place with Leslie Sansone and continued to do the 5K plan that my sister had laid out for me. Then...life happened. I presented at a conference early one morning that moved into errands and then a dinner with my husband's office folks. Only to lead into a Saturday all day conference to come home and clean- you get the idea - go go go and whenever I stopped from being on the go - I seem to fall asleep.
Normally at this point once I have fallen off of the perverbial wagon I hang up my cowboy hat and say 'sayonara' for about 6 months. However, this time regardless of being off of the wagon for 6 days, I picked up my hat, dusted it off, and put it back on, and I am proud to say walked a little over a mile on the fast track and getting ready to do my simple 1 mile.
So....if you are like me and tend to fall off of the wagon...pick yourself up, dust yourself off, and start again. What do you have to lose?
If you are new to the 5K challenge that is happening at this year's NAA Convention, it is NEVER too late to get started - all you have to do is walk three or four times a week a little bit at a time. You don't need fancy equipment just a good pair of shoes. Truth be told, I walk in bare feet when it's the walking mile in place (SSHH).
15-20 minutes is a good time frame and I find it goes faster when you can play some upbeat music. Here is the current walking set list for this week - don't judge me!
Since the last time I posted, I worked hard to do my Lenten Challenge of a simple walk in place with Leslie Sansone and continued to do the 5K plan that my sister had laid out for me. Then...life happened. I presented at a conference early one morning that moved into errands and then a dinner with my husband's office folks. Only to lead into a Saturday all day conference to come home and clean- you get the idea - go go go and whenever I stopped from being on the go - I seem to fall asleep.
Normally at this point once I have fallen off of the perverbial wagon I hang up my cowboy hat and say 'sayonara' for about 6 months. However, this time regardless of being off of the wagon for 6 days, I picked up my hat, dusted it off, and put it back on, and I am proud to say walked a little over a mile on the fast track and getting ready to do my simple 1 mile.
So....if you are like me and tend to fall off of the wagon...pick yourself up, dust yourself off, and start again. What do you have to lose?
If you are new to the 5K challenge that is happening at this year's NAA Convention, it is NEVER too late to get started - all you have to do is walk three or four times a week a little bit at a time. You don't need fancy equipment just a good pair of shoes. Truth be told, I walk in bare feet when it's the walking mile in place (SSHH).
15-20 minutes is a good time frame and I find it goes faster when you can play some upbeat music. Here is the current walking set list for this week - don't judge me!
Cowboy - KidRock
Radio edited version. Hey, I said, don't judge me! It's a goofy song,
but has a nice beat and you can walk to it, especially when you are
just warming up. I like the whistling part - don't play it around the kids!
Apache -Sugar Hill Gang
a) the Sugar Hill Gang takes me back to junior high days and they are just
fun, b) it is the season of March Madness and this would be a basketball
warm up song (Let's Go BUCKEYES), and c) you just picture Will Smith dancing to it
from his Fresh Prince Days.
I Want You Back - Jackson 5
It is a very boppy type of song, you feel very light on your feet AND
you can sing along to it which makes the time go fast. If you are
so not into exercise like me, I recommend upbeat songs that take your
mind off of what your feet are doing. PLUS - it's always good to keep
a pace that you can still talk with someone - singing is the same thing.
I'm Your Man - George Michael
I enjoy George Michael - again, don't judge me, whatever gets you moving!
I used to walk to Freedom, but it's a 6 min song and you REALLY have to
like a song for 6 minutes when you are walking to it.
Miami - Will Smith
Welcome to Miami - I'm getting ready for NAA in Orlando. Orlando...
Miami....both Florida locations. Besides, it has a good walking beat - try it.
And for my cool down...
Black and White - Michael Jackson
I do enjoy the King of Pop - you either do or you don't - and this is one of his
shorter songs. Besides, it's a fun song that has a slower pace and I find I can
slow down my whole walk to move to the beat.
So there you have it - it's not rocket science - it's just music. Find 4 or 5 songs that you enjoy. Turn them up really loud and move your feet - walk in place in the house, walk around your house, walk up and down your driveway, walk through the living room, or walk on a treadmill or track - it really doesn't matter. Just move your body!
Until next time....walk on!
Alycia
Monday, March 14, 2011
On the 5K Training Track - What the Heck Am I DOING!?
It's been a while, dear blog, and more pounds have crept on, and so the time has come to do something.
Last spring, I was elected to the National Afterschool Association board of directors (yea me!) - and I absolutely love it. At our fall board meeting, we discussed the 2011 NAA Annual Convention (http://www.naaweb.org/) and it was mentioned that this year we will be offering a 5K run/walk event through the GoFar (http://www.gofarclub.org/) for conference participants. Our CEO issued a challenge for all board members to participate in said 5K. Most of us looked at each other with the 'surely he's joking', but he wasn't. So, that was the beginning of October 2010.
My sister in law, who is in graduate school for something to do with fitness - no one really understands, but it sounds good - offered to create a plan for me to train for the 5K. I should also mention that the GoFar people have an extensive plan on their website, but being the couch potato of the garden slug variety that I am, I was afraid to even look at it.
I put it off until the first of the year, and then thought, 'gee, it's the first of the year, the conference is in April, guess I better do something about that whole 5K thing'. Nah, let's wait a few more months, besides, I need to lose the holiday poundage first.
So, now here we are about 5 weeks before the convention and suddenly preparing for this whole 5K thing has reached a sense of urgency or complete failure - course, even participating could result in complete failure - they may have to carry me off on a stretcher, but at least I can say, 'I tried'. (I tried and failed, but I tried - good for the headstone!).
I emailed my sister and said, 'okay, I'm ready' and she wrote a 5 week plan for me that on the one hand I questioned if she was trying to kill me and on the other hand it looked pretty weak. Resting every other day? Resting for two days in a row? Walking for only 15 minutes? What? How will this possibly prepare me to move my body 3.5 (ish) miles. Course, again, she's known me for most of her life and I've always been the couch potato of the garden slug variety.
Meanwhile, I received a photograph of myself at an event and I kept looking at it wondering who that 'fat' person was - oh, wait, that's me! Realizing that not only do I need to train for this grueling 5K, I also need to do something about this tushy that you can see both coming and going! So....I added in my own personal Lenten 40 Day Challenge.
Now of course, any reputable fitness person would tell couch potatoes such as myself to not try to do too much at one time or you will get frustrated and stop - which is true and has happened time and time again (check out the date for the last blog post!). However, this time, I've added in the Lenten guilt and the prospects of having my picture taken at NAA 2011 and that seems to be pushing me forward.
Here I am Day 6 of my sister's training for the 5K program. I've done one day of a long distance mile - took me 18 minutes - not bad I thought. I did a 15 minute fairly fast pace on another day and I was so close to finishing the mile so I had to finish it - it would have bugged me if the little dots on the treadmill panel had not completed a circuit. And today...after two days of rest...another 15 minute walk which I expanded and completed a mile in 17 minutes. Yes, there is a part of me that wants to hurl, but I did it.
Let me also say, that I hate to sweat. You don't understand, I really hate to sweat. The only time it might be slightly okay is if I'm at a rock concert of some big hair band from the 80's who have cleaned their act up and our touring again to pay the bills - and then just maybe I don't mind to dance so much I sweat, but really...not so much even then. However, today I am really sweating - as a did a little power run to finish the mile to get it under the 17 minute mark. (Who is this couch potato?) I must confess, that today there is something oddly therapeutic about the whole sweating thing. Hmmmm....I'm afraid I may be crossing to a dark side for couch potatoes.
So, what's the 40 Day Lenten Challenge you may ask....well, I'll tell you - and if you didn't ask, I'll tell you regardless. Have you heard of Leslie Sansone? She does this walking in place fitness program. The mile version is pretty tame (although challenging when you are REALLY out of shape), but I have made a vow to do that each and every day for the season of Lent. (after Lent, we'll regroup and find something more tangible). I figured it's 40 days - some people fast for 40 days and it doesn't kill them, how can walking a mile and some days 2 miles kill me. My sister was inclined to agree with me, so here I am. Course, then again, it might be her training to just 'tell them what they want to hear'.
I have walked my LS mile for 5 days now and today will be the 6th day - after I stop sweating of course!
We'll talk about nutrition another day - but two words - Weight Watchers (online - guess that's three words).
If you are planning to come to the 2011 NAA Convention it is NEVER too late to start training for the 5K. Trying is the first step, whether or not we finish the race is the next, and how long it takes us or how pretty we look at the end is just garnishing! And if you are not coming to the convention, join me in getting fit. Getting fit together is half the fun.
From the garden
The Slug!
PS - this slug has made the scale go down by 4 pounds already and it's not been a full week yet of training. Official weigh in day is Wednesday!
Last spring, I was elected to the National Afterschool Association board of directors (yea me!) - and I absolutely love it. At our fall board meeting, we discussed the 2011 NAA Annual Convention (http://www.naaweb.org/) and it was mentioned that this year we will be offering a 5K run/walk event through the GoFar (http://www.gofarclub.org/) for conference participants. Our CEO issued a challenge for all board members to participate in said 5K. Most of us looked at each other with the 'surely he's joking', but he wasn't. So, that was the beginning of October 2010.
My sister in law, who is in graduate school for something to do with fitness - no one really understands, but it sounds good - offered to create a plan for me to train for the 5K. I should also mention that the GoFar people have an extensive plan on their website, but being the couch potato of the garden slug variety that I am, I was afraid to even look at it.
I put it off until the first of the year, and then thought, 'gee, it's the first of the year, the conference is in April, guess I better do something about that whole 5K thing'. Nah, let's wait a few more months, besides, I need to lose the holiday poundage first.
So, now here we are about 5 weeks before the convention and suddenly preparing for this whole 5K thing has reached a sense of urgency or complete failure - course, even participating could result in complete failure - they may have to carry me off on a stretcher, but at least I can say, 'I tried'. (I tried and failed, but I tried - good for the headstone!).
I emailed my sister and said, 'okay, I'm ready' and she wrote a 5 week plan for me that on the one hand I questioned if she was trying to kill me and on the other hand it looked pretty weak. Resting every other day? Resting for two days in a row? Walking for only 15 minutes? What? How will this possibly prepare me to move my body 3.5 (ish) miles. Course, again, she's known me for most of her life and I've always been the couch potato of the garden slug variety.
Meanwhile, I received a photograph of myself at an event and I kept looking at it wondering who that 'fat' person was - oh, wait, that's me! Realizing that not only do I need to train for this grueling 5K, I also need to do something about this tushy that you can see both coming and going! So....I added in my own personal Lenten 40 Day Challenge.
Now of course, any reputable fitness person would tell couch potatoes such as myself to not try to do too much at one time or you will get frustrated and stop - which is true and has happened time and time again (check out the date for the last blog post!). However, this time, I've added in the Lenten guilt and the prospects of having my picture taken at NAA 2011 and that seems to be pushing me forward.
Here I am Day 6 of my sister's training for the 5K program. I've done one day of a long distance mile - took me 18 minutes - not bad I thought. I did a 15 minute fairly fast pace on another day and I was so close to finishing the mile so I had to finish it - it would have bugged me if the little dots on the treadmill panel had not completed a circuit. And today...after two days of rest...another 15 minute walk which I expanded and completed a mile in 17 minutes. Yes, there is a part of me that wants to hurl, but I did it.
Let me also say, that I hate to sweat. You don't understand, I really hate to sweat. The only time it might be slightly okay is if I'm at a rock concert of some big hair band from the 80's who have cleaned their act up and our touring again to pay the bills - and then just maybe I don't mind to dance so much I sweat, but really...not so much even then. However, today I am really sweating - as a did a little power run to finish the mile to get it under the 17 minute mark. (Who is this couch potato?) I must confess, that today there is something oddly therapeutic about the whole sweating thing. Hmmmm....I'm afraid I may be crossing to a dark side for couch potatoes.
So, what's the 40 Day Lenten Challenge you may ask....well, I'll tell you - and if you didn't ask, I'll tell you regardless. Have you heard of Leslie Sansone? She does this walking in place fitness program. The mile version is pretty tame (although challenging when you are REALLY out of shape), but I have made a vow to do that each and every day for the season of Lent. (after Lent, we'll regroup and find something more tangible). I figured it's 40 days - some people fast for 40 days and it doesn't kill them, how can walking a mile and some days 2 miles kill me. My sister was inclined to agree with me, so here I am. Course, then again, it might be her training to just 'tell them what they want to hear'.
I have walked my LS mile for 5 days now and today will be the 6th day - after I stop sweating of course!
We'll talk about nutrition another day - but two words - Weight Watchers (online - guess that's three words).
If you are planning to come to the 2011 NAA Convention it is NEVER too late to start training for the 5K. Trying is the first step, whether or not we finish the race is the next, and how long it takes us or how pretty we look at the end is just garnishing! And if you are not coming to the convention, join me in getting fit. Getting fit together is half the fun.
From the garden
The Slug!
PS - this slug has made the scale go down by 4 pounds already and it's not been a full week yet of training. Official weigh in day is Wednesday!
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