WDW Marathon 2015: Week 14 training

Anyone else feeling quite stressed out about this marathon and a half??

I am.

But i’m trying to re-group and get my butt in gear (still…)

Here’s what’s on tap for this week’s training:

Tues – 45 min run

Thurs – 45 min run

Sat – 5.5 miles (walk)

Sun – 15 miles

My plan (since I’m WAAAAAAY behind on training)

Wed – 3 miles/Strength training

Thurs – 3 miles

Fri – Rest

Sat – 5 miles (slow)

Sun – 10 miles

What’s your plan for the week?

Have you read this article yet??

http://www.acefitness.org/blog/5083/8-exercises-every-woman-should-be-doing/

See ya next week!

~H

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WDW Marathon 2015: Week 13 training

Dun dun dun…it’s week 13! Getting close to the halfway mark for training. How is your’s coming along? Hopefully better than mine… womp womp.

Anyways, I did get in a SHORT run on Sunday morning and make it a HIIT run so I could get some extra effort out of it. Good times…felt wonderful all day. I spent most of my weekend cooking in anticipation of the arrival of our new niece, but she’s still not here. At least all the dinners and treats are carefully packed away in the freezer for after she arrives so her mom and dad can take a break from cooking and focus on baby and her big sister.

This week’s plan:

Tues – 45 mins

Thurs – 45 mins

Sat – 3 miles

My “get on track” modified schedule:

Tues – 2 miles (evening treadmill)

Wed – hour long strength class

Thurs – 30 mins strength + 2 miles (AM, if I can get my butt up and out of bed)

Sat – 5 miles (evening treadmill)

Sun – 10 miles (hopefully AM)

What are your plans for the week??

~H

Healthy Series – Getting Everyone Else On Board

I planned out these posts several months ago and never imagined how relevant a post would be to my current life.

A little background.

I am nearing 30 years old (ah! only 2.5 months of my 20s left!). I graduated high school at 18 and 92 lbs (no I was not anorexic or bulimic or anything else except naturally small/thin). I am 5’3′ and nowhere near that 92 lbs anymore.

It started in college with all of the crap food they feed you on campus combined with a serious case of home-sickness and I packed on a few pounds. Then came a full-time job with several people who ate unhealthy and I gained a little more. Then the real game changer game by going to law school where my penchant for stress eating became a problem and I ballooned up in size (mind you big for me is very small for many). For the past few years my weight has yo-yoed between unhappy but not miserable to miserable. I have not felt “good” with my body for several years. Long story short, I am sick of not feeling good in my own skin.

Fast forward to the last few months.

I lost my job (and as a result lost our mortgage pre-approval), painted our house, cleaned our house, sold our house (record 4 days) and was hired for a new job. The week I started my new job looked like this:

Sat – AM – pack and move load to in-laws

Sat – PM – cousin’s wedding (until 10p)

Sun – AM – Pack/church

Sun – PM – Mini Baby Shower (we call them “sprinkles” when they are for the second baby); Move into in-laws (yeah, we haven’t found a new house yet so thankfully we have a place to go); look at a house (terrible)

Mon – Start new job; head to house after work to pack up more stuff to move

Tues-Thurs – work all day long, then head to our old house in the evening to do more packing (Wed evening we also had a dinner party at my in-laws)

Fri – work until noon; house closing; look at three (atrocious) houses

Sat – surprise visit from DH’s uncle; cleaning up stuff moved to in-laws

Sun-Mon – more cleaning up/settling in

I. Am. Exhausted. Are you tired from reading yet?

Anyway, my point is this. My life has been nutso recently. It is hard to keep your health intact during normal circumstances. Add in all this stress and its REALLY tough! Truly the only way to change your habits or maintain healthy habits is to have a good support system. Its even better if you can get them to actually practice this lifestyle with you, that’s even better. Here are some tips (more lists!).

5 ways to help get your family on board with your healthy habits:

1  -Discuss with your family why you are doing what you are doing. I get a lot of crap about how I say I want to lose weight because I am relatively small compared to the rest of our country. I find people are more receptive when I talk about how I have not felt good and how I am having health issues because I need to eat better. I also find that an attempt to eat “cleaner” or healthier is more well-received than “diet”

2 – Don’t feel like you have to be accommodated. Confession…I know that a lot of carbs and starches aren’t great to eat so I don’t. I just don’t comment on it and just pass the dis along and pile up on the stuff I am able to eat more of. I have long been “perceived” as picky but that’s someone else’s problem, not mine. I do not ask for a special meal to be made for me.

3 – Don’t reveal your master plan. I have slowly been cutting out the starch from our evening meal. Instead we’ll have a lean protein and a lot of veggies. DH doesn’t really notice and its easier for me to skip if I don’t make the rice to begin with.

4 – Learn to be polite. suggest a different restaurant or offer to bring a side dish.

5 – Sometimes they just won’t get it. Ignore them.

How do you get your family on board?

WDW Marathong 2015: Week 12 training

This week I am committed to getting in three runs. For serious this time!

I am coming off a rather rough weekend of not feeling well and know that I need to get my butt in gear so I can finish these races when January rolls around.

Lee Hodl’s 16 week Goofy/Dopey training plan starts this week, if you’d rather use that plan!

BTW – Did you see RunDisney is splitting goofy spots to open up a few more half and full marathon spots?? If you’re interested in running either race, get your butt over there STAT! These will go faster than regular race entries.

Here’s what’s scheduled for this week for Goofy training: (my plan in parenthesis)

Mon – Rest

Tues – 45 mins (3-4 miles Treadmill + 30 min strength with Trainer)

Wed – (Cross Training)

Thurs – 45 mins (3-4 miles Treadmill)

Sat – 4 miles (6 miles)

Sun – 13 miles (13 miles)

How’s your training going? Are you modifying the RunDisney Schedule?

~H

Healthy Series – Get your head in the game

Get your head in the game!

There’s a lot of literature out there on the inter-webs about the mind/body connection and how you should focus on the muscle as you move, etc, etc. I’m not going to talk about that. Instead I want to talk about motivation.

If you read my last post about getting over your excuses and getting your workouts in, that’s really what I’m talking about.

I think having goals is very important. It helps you know what you’re working toward and keeps you motivated.

If you are having difficulties with motivations here are my suggestions (sorry I’m a list-a-holic and on a roll lately).

1 – Figure out your goals — if you already have goals and still aren’t motivated, then re-evaluate. Maybe you need new ones?

2 – Visualize – if you can visualize the end result then that’s great! If not, print out photos or a list or something that will help you keep your eye on the prize.

3 – Check in – seriously, do a weekly or daily check in. Whether it’s on facebook, sparkpeople, toneitup, or a text to a friend. Check in and be accountable.

4 – Give yourself a break. When you REALLY aren’t feeling it, give yourself a break. Maybe you’re overdoing it? Maybe you have too much on your plate. Just take a day off. But remember to get back on the wagon the next day.

5 – Have a plan “B.” I’m terrible with this. I don’t like planning for “failure,” but an old boss once told me “sometimes you have to redefine what a win is.” That’s very true. Success means so many different things to different people. So many of my friends can’t believe I’ve finished a half marathon or attempted a full, meanwhile I’m focusing on not finishing the full and having slow times on the halfs. Redefining success and focusing on the little things really does help!

How do you keep yourself motivated, or get motivated when you’re lacking?

~H

Healthy Series — Dealing with “excuses”

I am the QUEEN of excuses to not work out.

Here are some tips to get over them:

1 – Set up your gear in advance.

2 – Have a plan in advance.

3 – Tell people your plan.

4 – Find someone to workout with.

5 – Buy a gym membership (spend money and you’ll want to spend it wisely by using it — at least I do)

6 – Try an online program — dietbet.com is super popular right now. Try ToneitUp.com (if I haven’t mentioned that enough already), sparkpeople.com, etc.

7 – Monitor – Track your workouts and progress. Get a step tracker (like fitbit) and keep a daily food journal to keep yourself on track, or guilt yourself into that workout (only 1,000 steps today, gotta do better than that!)

8 – Set goals – 10 miles this week? Increase your weights? Add an extra rep? Decrease your run/walk intervals?

9 – Sign up for a class – social motivation

10 – Have fun! Seriously! What’s fun for you? Try to incorporate things that motivate you personally into your workout.

Those excuses will just float away…

How do you motivate yourself and ignore your “excuses”?

~H

Healthy Series – Putting together a fitness plan

Putting together an exercise plan can be very tough!

The girls at toneitup.com offer a weekly work-out schedule year-round that is posted every Sunday. If you aren’t up to the task of creating your own plan, I suggest checking out theirs!

If you want to create your own, I suggest picking up a resource (either buy or check out from the library) a book like “Women’s Health Big Book of Exercises.”

If you don’t want to do that…google!

A basic plan should have you working out at least two time per week. If you aren’t working out already, then you should see a difference by adding in just two sessions a week. If that’s all you’re going to do, I personally suggest mixing both cardio and strength training. Either by doing a bit of cardio (20-30mins) and then a strength workout, or by having a combo workout (a class such a kickboxing, TRX, or piloxing is a great combo).

Here is how I put together a plan.

Step 1 — Look at your schedule. Your work-out/fitness plan should fit your personal lifestyle. If you have somewhere to take your kids 4 nights a week, then trying to workout in between that is not going to work. Instead, maybe try doing a morning workout, or breaking up a workout into two parts (a half hour in the morning and 20-30 mins in the evening after the kids are in bed). Just make sure it suits what you are able to do and when (ie. don’t be doing cardio at night if it wakes you back up).

Step 2 – Figure out my fitness goal. If its to lose weight, tone up, train for an event, etc. You need to know what your end goal is and then shape your program around that. For example, if you’re training for a marathon like I am right now, you are going to want to focus on cardio and endurance training and add in some targeted strength training to supplement. If you want to tone up your abs for summer bikini season, you’ll be doing more strength and toning exercises and backing off a bit on the cardio.

Step 3- Look stuff up based on your goals. I know after my injury issues in January that I need to improve my core and glute strength and do a lot of stretching. I use my Women’s Health Big Book of Exercise, my trainer, and online resources to find exercises that suit this.

Step 4 – Put it all together. Actually sit down and write out a plan. I like to do a week by week plan, but also have a long-term plan in place.

Step 5- Follow through with your plan! See, super simple!

How do you put together a plan?

~H