April Goals

After walking 7.5 miles this morning, I'm one mile away from my 50 mile walking goal this month. I'm going to pat myself on the back for this one...especially since I had tons of other amazing workouts in the gym, running, etc. 'Twas a good month my friends.

Oh, also, I was looking at some photos from about a year and half ago and whoa! I might feel a little stuck right now, but I've come SO far. Like, oh my gosh, who was that girl? And that is great motivation to keep working hard.  :)

Time To Get Strong: April

After the success of my Planet Fitness Circuit challenge last month, I was excited to come up with a new challenge for April. I wanted to push myself, but not make it too hard so that I would stop doing it. In the past I have loved doing Bob Harper's kettlebell DVDs, but of course never really stuck to it. But I think with this new plan I will.

Here is the challenge:

Do the Planet Fitness Circuit 1 time each week.

Do the Bob Harper Kettlebell DVD 1 time each week.

Bonus: Get a third toning workout in each week. 

I've made a little tracker chart, just like last month. I'm not exactly sure how that extra week is going to play into it...five weeks makes it look a little more daunting, but still totally doable. And it's all about progression, I suppose. So I will call the challenge successful when I get through all five weeks!!

I'm excited. A little nervous that the DVD might make me too sore to run, but I will deal with that if/when it happens. I just want to focus on how much I think these types of exercises are really changing my body...in great ways. I like feeling stronger. I like seeing the progress. I like doing things I haven't done before. 

Tomorrow morning: First Kettlebell DVD. {wish me luck}

The Results of the Planet Fitness Challenge

I completed my Planet Fitness Circuit challenge!! This is the most successful I have ever been at sticking to a weight training/toning exercise routine. EVER. And I'm so glad I stuck to it. And not only that, I can't wait to keep doing more weight training and toning work. :)

I wanted to take some time to debrief this whole process and celebrate why I think it worked so well.

The Challenge

If you remember, the goal was to do the circuit two times per week, with a third time as a bonus. The plan was to just go and do it. And I didn't worry too much about doing it perfectly or making it too hard. I just wanted to get through at least twice every week.

What Happened Along The Way

There was a slight learning curve of course. I had to learn how to set the machine to fit me and remember what a good weight would be for each exercise, while also trying to challenge myself with each new workout. Most days I incorporated the cardio steps in between, but there were a couple times that I didn't. And I liked that. It gave me a quick workout and wasn't just another cardio workout. Some days I would go through the circuit twice. Some days I was really good at pushing myself...some days I took it a little easy. There were days I was completely sore from the workout and other days I wasn't.

I'm sure I wasn't perfect at using the machines, but I think I got better as time went on. Today, for example, I was on the ab machine and a Planet Fitness employee (I actually think he is the owner as he is always there in the morning and I have talked to him a few times, especially when I managed to spill an ENTIRE bottle of water in the circuit area) came over to help me adjust the machine so that it was right for me. I've always felt a little intimidated by trainers/health gym employees, but I wasn't at all this time and I really appreciated the help. And it made me think that maybe one day I will actually have a trainer or do something like cross fit.

The Results

I wouldn't say I notice a HUGE change, but I do notice some difference in how I feel and how I look. The pictures below aren't great...I took them with my phone and in the gym. I'm wearing pretty much the same thing, my tops are both UnderArmor t-shirts, same size, just different colors. (You can see more attempts to take photos of myself here.)

I feel more toned and stronger in some ways. My core seems stronger and I feel like I have more control over my body. Today, I especially noticed how my upper body has gained some strength. When I first started, I would reach a point where I just couldn't lift anymore with my arms. Usually very early on. I never experienced this with my legs quite the same way. I would reach a point where it was really hard and really burned, but I still felt like I could push through. When I first started, I couldn't just push through with my arms...they just couldn't do it. BUT! Now I can push through. I feel the burn and I keep going. So I know I'm getting stronger...and that's a great feeling.

I think my body is more toned...more firm anyway. Things seem to be sitting a little higher...and my posture feels better. My weight is still high (186 this morning) but I knew that when I decided to get serious about this I would probably get heavier before I got lighter. I think this has always been a reason why I shied away from weight training in the past. The results took awhile to see and, AND, the scale would start moving in the wrong direction. My clothes seem to be fitting better. I was back in my size 12 jeans yesterday...they were tight, but definitely wearable. And my other jeans are feeling looser.

Why I Think This Worked

• I set a clear goal: Do the Planet Fitness Circuit two times each week, shoot for three if you feel like it. I didn't just say that I wanted to get stronger or that I wanted to get more toned. I set a clear and attainable goal. 
• I didn't have to be perfect: I'm a recovering perfectionist and when I feel like I can't do something perfect I tend to give up on it. Here, I gave myself permission to not be perfect. I just had to do it. 
• I focused on one thing: There were days I was like: This is going so well, I should try the kettlebell dvd again...or I should try the other machines or something else. But I'm glad I didn't. I feel like I have gained some confidence in seeing this through to the end. Confidence I hope to take into future workouts. And it made it easier to just get up and do it...I knew exactly what was ahead of me.
• I didn't care about the scale: For part of the time it was easy not to think about the number on the scale, cause I wasn't weighing myself, but the second half of the month I was. I forced myself to focus on how I was feeling and how my body was changing instead of being unhappy about the number on the scale. 
• I kept a progress chart: I printed out my goal on the top of a sheet of paper and all the weeks in March and kept track of my progress. I hung it in spot where I would see it all the time. It really kept me motivated. I liked to cross off completed workouts and it made the month much less intimidating, cause two days a week didn't look so hard once it was all laid out.
• Annie Thorisdotter: She is amazing. Check her out here. When I wanted to whimp out I would think of her lifting up really heavy things and how awesome she is. And how maybe, one day, I could be that awesome too! But also, I heard once that it helps to imagine yourself doing the exercise and what that looks like. It does help me.

All and all I would say that this was a huge success! And I'm very happy with the progress. :)  The month is not over and I could still shoot for my third workout this week. And I'm thinking I will probably try to get that in on Saturday. In the meantime, I'm working on a new challenge for April.

Gym Playlist

SexyBack is making it back onto my gym playlist. It just doesn't get old! Even after being on constant repeat the entire summer of 2007.

Oh, and the gym time has been good. Almost done with my March challenge of doing the circuit two times per week. Only one more gym session away from completing it. The scale is not being my friend, but I like feeling more toned and I'm already looking for ways to expand: Kettlebells maybe...or Jillian Michaels 30 Day Shred (if I can find it in my storage unit). Good times. 

Sun Sparkles

Sun Sparkles from Andrea Daniel on Vimeo.

Got up early somewhat early to run on the boardwalk this morning. The water was calm and the sun was shinning...creating the perfect little sparkles. It made me smile...and perhaps run a little faster.
Music: The Ghost Inside by Broken Bells

x3

If you remember, this month I've challenged myself to do the PF Express Circuit at least two times each week, with 3 times as a bonus. Well, I got myself to the gym early Saturday morning and got in three workouts this past week! I'm feeling good and I think it is making a difference. Only major concrete evidence I have so far, besides being a little sore, is that I'm so hot at night. Like sweating my balls off hot. Probably my muscles working to repair themselves and get stronger! I like it!!

I Love: Planet Fitness Circuit!

One thing I have always struggled with is staying committed to a strength training plan. I think I have always been a little intimidated and I don't really know where to start. I have tried using weight machines at the gym before, but I always feel a little lost. I don't know how long I should be doing a single exercise or what I should next. I lose motivation quickly when there are so many decisions to make. Well! I think I found the answer!

Today was the second day I did the Planet Fitness Circuit. I love it for so many reasons. I don't have to make so many decisions. I just start at #1 and go all the way around. The Planet Fitness circuit works on a red light/green light system. When the light is green you do the exercise, when it turns red you move on to the next one. And that REALLY works for me. I like that there is a beginning and an end...to the circuit and to each exercise. I feel like I'm finishing something. I did what I was suppose to do. I think in the past I never really knew how long I should do each machine and what machines I should be doing. And as I result I didn't really feel like I was doing anything and I quickly lost motivation. Not sure if that makes sense?

Anyway, I'm loving it! I'm even doing the step/cardio exercise between each machine. I thought I would be way too embarrassed to do this in front of other people, but there were like four people doing the circuit this morning and I still did the cardio in between. And I kinda loved it! Oh, and good music on my gym playlist totally helps. I hope to one day challenge myself more and in different ways...take a class or something, but for now I'm focusing on this. I've made a goal to do the circuit two times per week for the month of March and I made a little sheet to track my progress and keep me motivated.

Hopefully this will be the time I really stick to it and build some muscle.

• I returned my running shoes and got new ones yesterday. (Gotta love 90 day return policies, yayy Road Runner Sports.) The pair I originally got was too big and I felt like I was trying to hold on with my toes. Not good when running. I have yet to run with my new shoes, but I will tomorrow morning. I think they will be good! 
• I haven't been great at sticking to my goals this week. Tracking has been terrible, but I'm eating OK. And I haven't been logging the details of my workouts like I wanted. My heart rate monitor hasn't been working for some reason. I'm hoping to read the trouble shooting section of the manual tonight and get back to the plan tomorrow. I still have time left to do it for a couple days!

Run Before The Storm

We have a storm moving into the area here and unfortunately I haven't been taking advantage of the nice weather as much as I should. So I decided this morning I was going to get up and go walk on the boardwalk. I was a little slow getting out of bed this morning, but I dragged myself downstairs and poured myself a cup of coffee and then tried to officially wake up. And then I got myself dressed and out the door. AAANDDDD...the run was great! OK, well more of a jog, but remember, I don't stress about how slow I am anymore. I felt pretty great while it was happening and fantastic when it was all over. Then I came home and made myself two eggs with some pineapple on the side. It was a good morning. :)

new shoes.

 
and i love them.

and decided i like running outside much better than inside on a treadmill. 

and i'm finally throwing away the doubts and voices in my head telling me i'm too slow to run outside.

and maybe thinking about signing up for a race.

Last Walk of 2011

I just took my last walk of 2011. Cooper, my dog I left with my parents when I went away to grad school, and I have been getting out there quite a lot. He is actually a great activity buddy. If I say "Wanna go for a walk?" he gets so excited and won't leave me alone until we leave. He provides that extra little bit of motivation to get outside and be active.

I started using RunKeeper on Dec 19th and since then I have gone on 19 walks/jogs for a total of 26 miles and 3,215 calories.

I think staying active is part of the reason I'm not feeling totally horrible about the weight gain I have had the past few weeks. (That's not to say I'm happy about it.) I know the huge role activity plays in me feeling good about myself. If I'm having a bad day or feeling down, a walk with Coop will usually make me feel better. It's a great way to escape the overwhelming anxiety I sometimes start to feel about being unemployed and not really knowing what my future holds. Getting my heart rate up and sweating out those toxins always puts me in a better mood.

This morning I had a pretty good little jog. It's freezing here right now and extremely windy. But I had a nice jog. I wasn't super speedy and I didn't go very far...but I have to start somewhere. I may feel like I'm not a great runner right now, but I keep focusing on how much better I feel now than I did a year ago. AND, and, and! I keep focusing on how much I progressed at the beginning of last year. I just need to keep going. I feel better and better everyday. I'm excited about adding up the miles and working on longer distance runs. Who knows, maybe in 3 months I will be farther than I ever imagined. Or maybe I have imagined it. For some reason I keep thinking about the number six. Running six miles at once seems like I would be a real runner. It seems so far off, but at the same time a reasonable goal I can work towards. I just have to keep going. Live in the moment and realize it's going to take time to get there. That's the lesson I need to keep relearning...I need to keep in mind ALL the time.

LIVE IN THE MOMENT...LIVE FOR MYSELF.

Now only if they had an app that tracked my weight lifting like RunKeeper tracks my running. ;)

RunKeeper = Great Motivation

So apparently, I really like seeing my fitness results on a computer screen and getting emails saying I just achieved a new personal record. :) I have been out on 7 walks/jogs in the past three days. And that is even with a big snow storm last night. The super cold weather has kept the jogging/running to a minimum, but I did get a good two mile jog in yesterday. I feel really good about it...I feel like the stats from RunKeeper and my heart rate monitor really validate my outdoor pursuits. OK, I know they probably shouldn't. The euphoria from working out and being in the outdoors should probably be enough...but, this is just icing on the cake, the bells and whistles, and I LOVE it. :)

I Like the Bells and Whistles

I think one reason why I haven't gotten totally into running/exercising outside is that I love all the "bells and whistles" that are on the cardio equipment in a gym. I like knowing exactly what my speed is. I like seeing approximately how many calories I have burned. I like having a time goal to meet (and watch the seconds tick down).

But the fact is I'm not always going to have access to a gym. My mom works at the University Rec Center and I have been lucky enough to go into work with her in the morning and use the facilities. But she is on vacation and the rec center is closed quite a few days for the holidays. Which means I haven't been going to the gym this week.

I keep telling myself I should just run outside. (Oh, one more think I like about the gym...you can get totally sweaty. Hard to do when it is 30 degrees outside) I just can't seem to get motivated, but I think I found the solution: I recently rediscovered my RunKeeper app on my phone. It gives me all the bells and whistles I think I'm missing from the gym.

Afternoon walk with Cooper.

I might be missing out on a super sweaty run (I'll have to save those for warmer temps) and I think it might be a little harder to push myself speed wise (I can't just push an up button and force myself to do a 10 minute mile). But I think this is a very important step for me to take. I'm not always going to have access to a gym. And I can't just totally let myself go when that happens. I do better at this get healthy thing when I'm pushing myself hard physically. I have more/better energy. I have more excuses to eat better - I need to fuel my body for workouts. I have more excuses to skip the extra glass of wine - cause I still want to get in a good workout the next day.

I have yet to get in a first real run. I need some running pants that don't fall down when I run (always an excuse..ha!). But I'm going to just start doing it. I took a great walk with Cooper this afternoon to return a REDBOX movie. It's cold outside, but not too cold. Cooper loved it. I felt energized afterwards. And I love looking at the results on runkeeper.com. I'm also excited to discover the other features RunKeeper has to offer. I think the gym will still be a part of my life. I like the energy you get from the other people. And sometimes it's nice to just be warm inside. But I have always envied people who just get outside and run. Maybe I will actually be one of those people soon. :)

ps. i made it to the gym
arc trainer: 30 minutes; intervals 1:1; 335 calories; average heart rate 159
it was a good, sweaty workout. well worth it.

ugh. totally avoiding going to the gym right now. the scale is not doing what i want to this week. after a summer of just trying to get by, i decided this week that it was time to get serious again. and the scale is not cooperating. i'm trying to focus on the fact that i feel good. i have been exercising regularly. i feel like i'm getting back in shape. and i'm eating better than i have in weeks. at least i think. when i really think about it, maybe i'm eating too much bread...and too much chocolate. obviously i'm eating too much of something cause i'm just getting heavier. and it makes me just want to throw in the towel today. what's the point? i'm exhausted. i have some weird thing going on with my body where i'm so itchy all the time. good excuses to just sit on my bed and watch keeping up with the kardashians. but i know i can't do that. i know i will feel so much better if i just go. and if i just go, it will probably make it easier to not eat bread and chocolate tomorrow. i just so wanted a big weight loss number when i weighed in this week, and i don't think it's going to happen... :(

Activity Check-In 8.28.11

6:30 PM - Long Walk on The Beach
Well, sort of...walked down to the beach to check out the waves after Irene.
60 minutes light walking

At The Gym: Arc Trainer

About a month ago it was so hard to convince myself to get to the gym after work. Somehow during the drive from my office to the gym (about 15 minutes) I would come up with thousands of reasons why I should just keep driving home. I'm happy to say that is no longer the case. And I'm so glad. Now there is no question - the next stop after work is the gym. And most days I really want to go. Of course I have my days where I'm just not in the mood, but not going is no longer an option. I'm glad I have worked this back into my daily routine. I can tell it is helping with my mood and my body is feeling great too.

I'm still working on balance. I sometimes get stuck in this mentality that if I'm not totally killing myself at the gym it's not worth going or my workout doesn't feel as successful. About two years ago I was going to the gym almost everyday and spending at least an hour on the stair master. One day I passed out...probably from over doing it and not getting enough to eat. But that is always in the back of my head now. I struggle with knowing how much I should eat and when on the days I work out hard...cause I still like getting that super sweaty workout in.

Arc Trainer

Currently, I'm trying to ease into things. My new favorite machine at the gym is the Arc Trainer. It gets me sweating, which I love, and I feel like it's really working my legs and butt. So I spend a lot of evenings on this machine...but I'm trying not to over do it. I force myself to walk on the treadmill for an hour or do three different machines for 20 minutes each. With an occasional super hard, super sweaty workout thrown in. I'm trying to focus on long term. And finding a good balance. I still struggle with feeling dehydrated when I work out despite how much water I get into me. And muscle cramps have been a problem some days too. This may be a conversation for my doctor soon.

But, I want to be fit and strong*. And like I'm learning...I'm not going to be top notch right away. I need to focus on taking things slowly, one day at a time. Meeting little mini goals until it all adds up.

I'm workin on it.

*This whole strong piece...well, I haven't been so great at hitting the weights. But this is something I really want. I need to figure out how to feel comfortable/confident...I know that will take time and experience. But it's just really hard with all the people at the gym staring at me. (Ok, I know they aren't all staring at me, but it feels like it.) Perhaps some in home training at first. I have Jillian Michaels Shred video. Need to break that out.   

Because Mall Walking is Not An Option

I joined a gym this year in Connecticut (near my work). It's cheap and has exactly what I need right now. And honestly, I can't afford anything else. The only kicker is that I can only go to that one location. Which leaves me with no gym to go to when I don't drive to work. Oh, and it's the middle of January and has been snowing a lot and it hasn't been out of the 30s in days. I love walking and getting outside, but everything I just mentioned requires me to have a bit motivation to get out and move my butt around on the weekends. I considered mall walking, but my ex is a manager at a dept store in the mall...and...well...I just don't feel like running into my ex while I'm mall walking. Not the sexiest thing.

But, I have to keep moving when I can't go to the gym. And this week I have been pretty good at doing that. On Wednesday we had a mini snow storm which meant working from home. I thought I wasn't going to get in a workout that day, but just before the sun went down I talked myself into going outside and walking. I had to find a new route because most of the sidewalks were not shoveled yet and I didn't want to walk out on the streets where there was heavy traffic. So I went on a bit of journey to places I haven't been before and it was fun.

Today I did one of my usual walks. It's about a 4.3 mile walk and I recently added a killer hill right in the beginning to get my heart pumpin. 6th Avenue in Nyack is one of the STEEPEST roads I have ever seen in my life. It actually makes me a little nervous to drive down it and I have no idea how people drive on it when it's snowing and slippery. I'm pretty sure they probably don't.

Anyway, here is the route I take:

The arrow points to the steep hill.

Gmap Pedometer is a great little tool to have. This is the first time I recorded this route and I was surprised how long of a walk it was. I thought I was only walking about 3 miles.

Point to all this is I have to remember how much I love being outside and how great I feel after a good walk. Even if it's freezing outside and I have to be careful not to slip on the ice. I don't get outside nearly enough these days. Which is hard for me. I use to spend my entire summers living outdoors. Now I rarely get a chance to relax in the sunshine. I need to use my weekends to be outside. Because, really, the opportunities are endless.

Forgot My Bra

I got to the gym this evening, opened my gym bag and realized I forgot two things: my sports bra and a hair tie. And while I could have let this be an excuse to not workout like I planned, I didn't. So my hair got all sweaty and flat and gross and maybe my boobs bounced up and down a little more than I would have liked. But who cares! Deal with it people! I did! I ended up having a great workout and I'm proud of myself. Oh, and when I got out to my car I found a hair tie. No sports bra though. ;)

Everything in Moderation

That's my motto at the gym this week. All fall I have been trying to get back in shape. I had short little streaks where I hit the gym hard...trying to workout like I did a year and a half ago when I was in much better shape. I spent 45 minutes on the stair climber, sweating like crazy and totally wiped when I was done. Which in the moment felt great. But I was so wiped and it was so hard that the thought of going back the next day and doing it all over again was overwhelming. So I'm taking things easier this time around. Doing it in moderation. I walked for 60 minutes on the treadmill today...low speed (3.2 mph) and a slight incline. Throughout all this weight gain and health decline I have managed to keep walking around Nyack. So 60 minutes on the treadmill is not horribly difficult. But I still got a little sweat going and it felt good to work out. I plan on doing it everyday this week. Eventually I will amp things up. I definitely plan on adding weights next week. Doing resistance training has been hard for me to get into.  This Fall I was starting to reach outside my comfort zone and was making some tiny progress. But being strong and toning my muscles is something I really want to do. And that is what I have to focus on when I am at the gym. That I want to be there and I want to improve.

I am realizing that I really tend to live my life in extremes...all or nothing. Which meant I was either dieting like crazy and killing myself at the gym or eating whatever I liked and being a bum on the couch. But I think in order to be successful I have to stop thinking that way. I need to spend my time somewhere in the middle, be consistent, and I will start to see long term results. 

Eventually I may be back on the stairmaster, sweating like crazy for nearly an hour, but for now I'm taking it easy...doing things in moderation so that I keep doing it.