Life lately, workouts and such

Wellllllllllllllll hello there 2014.  A lot of life changes have occurred in the past several months, and it’s been one hell of a ride (it’s not over yet, either…).  Given some of the bigger changes, I’m adjusting accordingly.  This year I turn 27, and I can honestly say I’m looking forward to it!  BUT!  There are some big changes in order before that happens (in a little over four months).  First on the agenda, is switching out my fitness regimen and adjusting my eating habits (with age comes an inevitably slower metabolism womp womp).  I don’t have any crazy high expectations for this year, but I am hoping to make it a great one.  On the horizon is a 17.75K that I’m going to run this Spring, and maybe even a half marathon later in the year!  

First, though, it’s 10 days into the year, so let’s see how the workouts stack up. 

Jan 1: exercise mainly involved taking food from a plate and putting it into my mouth… 

Jan 2: An intense lower-body workout, involving some of my favorite new dynamic exercises (think jump squats, power squats, jumping lunges, etc.) and a 2 mile run/sprint

Jan 3: A very quick 30 minute lunchtime circuit.  Cardio-heavy, low weights, interval training. 

Jan 4: Walked to a few different bars? Rest

Jan 5: Another intense lower-body workout, 1 mile on the treadmill. 

Jan 6: Rest

Jan 7: Morning workout, upper-body mixed with cardio bursts (2 miles total)

Jan 8: xtend Barre

Jan 9: Rest

Jan 10: 10 minutes on the elliptical, upper and lower body workout; 10 minutes of core

Not too shabby :)

Last week was another 80% successful week: 

Made it to class on Monday.  Managed to skip out on my workout altogether on Tuesday so that I could go to a fundraiser (i.e. drink 4 cocktails), whoops!  Wednesday morning, I went for a long, patriotic run on the mall.  Thursday, I opted for a short and FAST 2 miles and a quick 20 minute upper-body workout.  Friday I squeezed in the awesome total body class.  Saturday and Sunday… well, I think we’re establishing a pattern for my weekend workout “plans”… 

This week!

Monday 9/16: 50 minute lift— mixing upper and lower body circuits; 5 minute cool-down on the stair-stepper. I usually try to run or at least walk to and from the gym, but given today’s events, I didn’t feel comfortable doing that.  Such a sad day. 

Tuesday 9/17: long, steady-state run.

Wednesday 9/18: Total body conditioning + 20 minutes cardio. 

Thursday 9/19: long, steady state with a few intervals. 

Friday 9/20: Total body conditioning + 20 minutes cardio. 

Last week in review + this week’s workout plan

So, I was mostly successful with my plan last week… 

Friday, I missed the run, though.  Ended up with a 25 minute walk on the treadmill after an intense cardio-barbell-weightlifting class.  

Saturday & Sunday?  Both rest days.  What can I say, drinking a bottle of rose at happy hour on Friday will not make for an easy Saturday… 

Onward and Upward, however!

Monday 9/9: 1 mile run: FAST.  45 minute cycling class.

Tuesday 9/10: PM long run — steady state & maybe some yoga.

Wednesday 9/11: AM total body conditioning class.

Thursday 9/12: AM sprint intervals & upper body strength.

Friday 9/13: AM total body conditioning if time allows — otherwise, morning run.

This weekend: BEACH BEACH BEACH BEACH

September: beginning with a BANG

September 1: 3.8 mile run. Very hot.
September 2: off
September 3: 2 mile run, 55 minute total body conditioning/shred class (from which I am STILL sore)
September 4: 5.2 mile run/walk through Central Park
September 5: 1hr15min yoga class. Namaste.
September 6: 3 mile run, 55 min total body conditioning/shred class
September 7: cycling class
September 8: off.

Week in review

Monday: 4.5 mile run @ 8:51 pace; 1 hour walk

Tuesday: Arm workout; 40 minutes

Wednesday: 10 minute warm up on cross trainer; Leg workout

Thursday: 2 mile run @ 8:35 pace; 

Friday: 20 minute HIIT on treadmill and leg workout. 

Successful week!  

Yesterday’s leg workout.  I’m actually really sore today!  Success! :)

Yesterday’s leg workout.  I’m actually really sore today!  Success! :)

Experts agree that we are eating too much sugar, which is contributing to obesity and other health problems. But in the rush to avoid sugar, many low-carb dieters and others are avoiding fruits. But fresh fruit should not become a casualty in the sugar wars, many nutrition experts say.

Dr. David Ludwig, the director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital, said that sugar consumed in fruit is not linked to any adverse health effects, no matter how much you eat. In a recent perspective piece in The Journal of the American Medical Association, he cited observational studies that showed that increased fruit consumption is tied to lower body weight and a lower risk of obesity-associated diseases. 

Basically, you should go out and exercise… TODAY! 

xoxo

“The history of obesity for many many years has been one of blaming people for lack of self control,” said Dr. Joseph Majzoub, chief of endocrinology at Boston Children’s Hospital and lead author of the new paper. “If some of it is due to a slow metabolism, that would completely change the perspectives of parents and patients. It really would change the way we think of the disease.” 

I have to say, I’ve thought this way for a long time, based on other obesity-related research I did for a project a while ago.  I think it would be great and super helpful to shift the mindset of our culture away from blame and towards a more solution-centered approach.  

Ramping up.

Trying really hard to pay attention to what I choose to eat and how I plan/execute my workouts.  I’ve been so much better about packing salads at least 3-4 times a week for lunch, eating simple/whole breakfasts, and eating whole foods/eggs/vegetables for dinner.  No results to speak of, but these things take time.  

Fitness journal this week: 

Monday: 

AM: One hour sprint workout with Curt.  Included 10x110 Yard fartleks and 10x100 yard fartleks.  Completed 15 pushups, 10 jump squats, 30 crunches, and 8 burpees on each end (did each exercise 5 times)

PM: 1 mile walk — just enough to get to the corner store and back 

Tuesday: 

AM: 3.5 mile run with 9:44 average pace on an ESPECIALLY hot day

PM: 3.5 mile walk + 40 minute leg workout (my 500 repetition workout— I pick 10 exercises and do each one for 50 reps)

Wednesday: 

AM: Sprint workout with Curt + 1 mile run 

PM: 3 mile walk (hopefully)

Thursday: 

AM: Run — hoping for a long one! 

PM: Rest and/or walk. 

Friday:

AM: 3-5 mile run 

PM: Arm workout 

Saturday: 

AM: 3-5 mile run 

PM: NOTHING

Sunday: 

AM: NOTHING

PM: Walk + leg workout

Let’s see if I follow through!

"

“An underlying assumption of the ‘eat less’ portion of that message has been ‘a calorie is a calorie,’” he said. But the new research “sheds light on the strong plausibility that it isn’t just the amount of food we are eating, but also the type.”

Dr. Gardner said it was clear that the conventional approach of the past few decades was not working. A more helpful message than “eat less,” he said, may be “eat less refined carbohydrates and more whole foods.”

"

A good read about just why those high-cal, carb-filled foods are actually worse for us than an equal amount of calories coming from whole & healthy foods.  Ah well, I still go for at least 1 bagel a week — and NO one is going to stop me! haha

http://well.blogs.nytimes.com/2013/06/27/how-carbs-can-trigger-food-cravings/?ref=health&_r=0

Morning Workout

Since losing the gym almost three months ago (GASP), I’ve been getting better and better at incorporating at-home workouts several days a week to focus on strength training.  I focus on plyometrics and calisthenics and I’ve definitely been feeling the burn.  This morning, I watched almost 2 episodes of Law & Order SVU while completing the following: 

3 Rounds of: 

10 Left side plank lift

10 Right side plank lift

10 roll ups

20 modified V-ups - (I actually did 20 with my left leg, 20 with my right leg, and then 20 together) (http://www.youtube.com/watch?v=rNfe2b88Zgo)

3 Rounds of: 

10 lunge squats (each side)

10 hamstring dips 

3 Rounds of:

10 Vinyasa push ups

 

12 chair dips

3 Rounds of:

8 surfer jumps

8 side lunges with tuck (bring the leg up and tuck the knee, then stretch back out to the lunge)

Felt preetttty good!

"There was never any evolutionary selection pressure to make us like exercise. If you are a Neanderthal or Homo erectus or an early modern human, you didn’t think, "Gee, I’m going to go for a run so that I’m not going to get depressed." They had to go long distances every day in order to survive. Not exercising was never an option, so there was never any selection pressure to make people like exercise. On the contrary, there was probably selection to help people avoid needless exercise when they could. Some hunter-gatherers had diets of about 2,200 calories a day. When your energy intake is that low, you can’t afford to go for a jog just for fun."

A good read on why we don’t necessarily love exercise, but why we are ALL NATURAL-BORN RUNNERS :) 

http://www.slate.com/articles/health_and_science/new_scientist/2013/06/daniel_lieberman_long_distance_running_we_evolved_endurance_and_dislike.html?wpisrc=flyouts

So I just found this woman’s blog yesterday… and already I’m really excited about all of the stuff she’s got on there.  I think this fast workout is a great way to incorporate a little cardio with some strength!  And it can be done at home (or, if you live in an apartment like I do, in a park/field/etc.).  I have already completed my workout for today, so I won’t be doing this until tomorrow, but I’m looking forward to it!  Gotta get that bottom bikini-ready!!