Tag: Physical exercise

Weigh in Day 3: slow and steady

I usually try to have my treat/cheat meal on Friday or Saturday, AFTER weigh in day, but this week it happened to take place Thursday evening. Thursday also being the only day that I’ve felt hungry none stop in the past 3 weeks.  I ate a bit more than planned, but all healthy choices-except for my chicken brie and fig sandwich (minus skin) and yam fries (healthier right??? lol) it was so worth it for my cheat meal.   I still felt good about how I ate for the day.

but I was a little nervous that the meal, plus a few extra calories from extra snacks would completely ruin my weigh in.  Hopped on the scale this morning.

Last week: 159.8

This week: 157.4

That means I’m down 1.4 pounds this week, slow and steady the weight is disappearing, which is super especially after eating a cheat meal the 12 hours before.   This also means Steph has to put $50 extra on her credit card-  I have yet to hear her confirmation of completing this, but I’ll make sure that gets done!  Next week I will weigh in and do measurements. I didn’t post them, but I did take them at my starting weight.

I am feeling confident that I can keep this up until I’m back at my ideal weight.  I am hoping to get back to this weight by January 22 as that’s when I have a week off and head to the Bahamas for a friends wedding.  Thinking about wearing bathing suites for a week is motivation to get my butt moving almost every day.

I’m also looking forward to December to have more time to focus on fitness.  I picked up an extra 60 hours at my casual job this past month.  Often I work these extra shifts after my normal job which means I have a 14-16 hour day, or I’ll sometimes pick up an extra 12 hour shift on a Sunday- like I have coming up this Sunday.  This doesn’t leave a lot of time for workouts, so those days I really focus on my meals and sticking to what I’ve planned and packed to eat.   I think I have 1 extra shift in December so I will have more time to dedicate to my half marathon training and working out in general.

The plan for this week:

Friday: Workout with Laura (Laura being my roommate/trainer)

Saturday: Workout with Laura and short 3-4km run with Koda.

Sunday: I work 11-11, but have made plans with my old running buddy Jill to meet at 9am to attempt our old 6.whatever Km run. Then I’ll head to work.

Monday- I took a day off of work to book a bunch of doctors appointments, so once I’m done those for the day the plan is 8km run with Koda in the afternoon.

Tuesday- Work 15 hours, just get in the normal morning walk with Koda.

Wednesday- pack in a short run right after work before Volunteering at the Food Bank

Thursday- Haven’t decided yet, I have a basketball game, but I may be driving home a day early for the weekend.  I’m going see how I feel later in the week, might be a good day for another rest day.

Here’s to another busy and great weekend ahead.

Needed sometime to decide what’s happening in 2014

I needed a break from blogging.  So I have not posted since November.

I have missed it though, so I am back.

I still do not have time to blog as much as I used to so I’ve decided that once a week at some-point between Friday-Sundy I will post.

I needed a break from Nov-till now because I wasn’t in the right state of mind to be working out consistently and paying close attention to what I was eating.  Not that I was going hard on Christmas cookies, cause I didn’t and I didn’t put on any weight over Christmas!  Life just got busy.

I have still been visiting with my nutritionist to discuss what I’m eating, when I’m eating, how to stay motivated etc.  And I have a goal to be down to 148 (on her scale) by Feb 15.  I had jumped back up to 153 before I went on my trip in November so I figured 5lbs is a reasonable goal for just over a month and if I can do lose more than I will.  I say on her scale because there’s a 3lb difference when I weigh in at home compared to her scale.  I could also be that I’m not naked in her office weighing in but that’s ok.

My current health/fitness goals for 2014:

1) Get down to 135 by December 2014- taking this nice and slow because I think the slower I do it the easier it will be to maintain when I get to my goal weight.

2) Run 3 half marathons- I’m signed up for one in feb, signing up for the Lulu-lemon Sea Wheeze in Vancouver and have plans to do one in chicago with a girlfriend but I’m not sure I can make it anymore so I will look at possibly doing another one in Edmonton or make another trip out of one.

3) Get good at meal planning, cooking and pre-packaging- I want to make sure that I have healthy snacks to grab at all times, but also breakfasts, lunches and dinners.  So whether I plan out my meals for a week and cook them all over the weekend or just at least have breakfasts and lunches ready to go I haven’t decided what will work.  I think it will take some trail and error.

Here’s how I plan on reaching some of these goals:

My friends are amazingly supportive. THANK GOD for them! If you’ve follow my blog you know I play on a women’s ball hockey team. My gf Steph (who’s on my ball hockey team) has been making me come to drop-in ball hockey on Saturdays & Wednesdays and any other night that I’m free and drop-in people need a sub.  Steph has also made me join another women’s ball hockey team that is in a lower division than our ball hockey team so that I can work on my stick handling and fitness.

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I’m in the white helmet (not the goalie)

Jen and Emma (who you should remember from previous blogs) are also into the ball hockey scene with us.  They also got a dog around the same time that I did so we spend a lot of time at the dog park with our furbabies who are also BFF’s so going for walks and runs with our dogs is one of our fav ways to hang out now.  except that it’s been -40 WAY TOO OFTEN this stupid winter.

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Koda attacking Penny. Swear on my life they are just playing!

 

SOOOO I play at least a minimum of 4 hours of ball hockey a week right now. I will continue to do this throughout 2014.

I will be weighing in on Friday mornings, so I will post my weight with my weekly blog.

I weighed in yesterday at 149 (my scale)

I will also post what exercise/activities I’ve done for the week.

I’m sure I will come up with monthly goals as well but I really just wanted to get a post out there.  I am off to an outdoor ball hockey tournament, have 4 games today and who knows how many tomorrow before my 2 league games! Wish me luck!

 

back from holidays

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swear we’re not naked!

Well I’m back from the Dominican, what a GREAT trip.  I finished 2 books and started a 3rd all while laying by the pool for 7 days.  Most relaxing trip I think I’ve ever had.

I didn’t plan to work out while we were away and I also didn’t follow my new clean eating plan. It’s really hard when you don’t cook for yourself.   On the positive note about that the resort was huge, so Ryan and I walked to and from almost every meal (about a 1km walk each time) and I did some squats, push ups, abs in the room at night. I only over ate at one meal.  You know the over eating when you’re stomach actually hurts and I tried to make healthy choices as best I could.  I am waiting to check the scale till Monday am since I know I hold a lot of water weight after flying.

I had made a workout plan before I left on holidays in hopes to fit it all in.  I didn’t fit it all in, but did 2 of the 5 workouts which really is better than nothing.  Had to stay late at work and do some last-minute running around for the trip, such is life.  I’m back at it today, started off the am with a healthy breakfast, about to go grocery shopping and have hockey tonight.  Another plus, and I’ve said it a few times before with no follow through, my husband has agreed to working out with me 3 times a week for an hour while we have a show on netflicks in the back ground.  I asked him while away to workout with me, saying he’s promised me this for at least a year now, and really what is 3 hours? NOTHING, he spends at least  15 hours watching TV/playing video games a week, so why can’t 3 of those hours be working out hours.  He said ok since he knows I want and need that extra support from him and he’s feeling a little tubbier than he use to be.  I know it’s going to be like pulling teeth to actually get him to workout, so here’s hoping he follows through.

 

I went for a run

I’m off every Friday with my current position at work.   This is the day I usually get all my chores for the week done, random errands, appointments and a good workout.   As I’ve mentioned I’ve signed up for a half marathon.  It’s not till February, but I am in training as I’m a tad out of running shape right now due to my lazy/un-motivational summer.  I usually deal with a few injuries when I’m training as well so the earlier I start, the earlier I can fix the injury and keep training.  Anyhow Friday I set out on a run with my bestest running partner Koda.

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I was only planning on doing about 5km or so, but once we got to about 4km I took a path that led us to this great off leash forested area, where I’ve run before, but never realized was an off leash because I didn’t have Koda then.   It’s a great path because it’s not just flat.  There’s little hills and some short steeper hills.  So when I came to a bigger hill, Koda and I would run up and down it once or twice.   I also remembered there were stairs further down the path so Koda and I went to find them and did the stairs 4 times.  Ok well I did the stairs 4 times.  Koda did them 3 times and then ran to this nearby creek to get a drink while I ran the fourth time.  Then we ran back out of the forest and headed home.  In total we did 10km in just over an hour.  I really don’t care what my time is because after being sick and having issues running 5km last weekend I was worried I couldn’t’ run for more than 5km. I was also kind of worried about the half marathon I signed up for.  Thinking “shit if I’m having troubles running 5km how am I going to do 21.1?”  Well that 10k put those fears to rest.  I have weeks to train still and I have a running partner who will gladly run any time I want.  PLUS I am running the half with my old blogging partner Jill so once she’s back from a month-long trip she will also want to train with me.

Saturday Koda and I got out for a faster paced 4km run.  Still slower than I usually am, but faster than my average pace of the 10km so that’s good.  I also met up with some friends later in the day at a dog park and forgot to track how many km we walked.  Koda loves the exercise and so do I.  He really is great motivation for me to stay fit.  People keep telling me that Koda’s lost weight, put on muscle and looks great.  So I think all the running/walking we’re doing is benefiting both of us.  Now just to get the husband on board.

I’m off to play ball hockey now and then hit the dog park.  Loving my exercised filled weekends, now to get the exercise to happen after work during the weekdays.

What are you doing to be active today?

Goals, Goals, Goals, ok just one goal

I’ve been lazy.  I’ve put on a few pounds.  My clothes are tighter.  I feel tired, sluggish, slightly depressed and out of shape.

It’s time to stop with the excuses and get my ass in gear.

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Goal

1)Half Marathon Feb 2014.  I am on the watch for when the sign up opens so that I can a) pay the early bird fee and b) make sure I actually sign up.   I know my body and I have to train for a half marathon, so this will force me to get out and do it.  If it’s “too cold” or I don’t feel like leaving the house I have a treadmill. NO EXCUSES!

I start my training for this half tomorrow.

Training will look something like this:

Sunday-  short steady run (3-6k depending on  which week of my training I’m in)

Monday’s- rest day (i work at 14 hour day so perfect day to rest)

Tuesday- Temp/Fartlek training (4-10k depending on how far in the schedule I am)

Wednesday-Hills/Stairs (3-9k you get the idea I’m sure)

Thursday-Steady 4-8

Friday/Sat- rest or LONG run 7-24km (depending on what I have going on over the weekend I will change-up the rest day and long run day.

Sunday’s I also play hockey so I didn’t want to do a long run on those days as I’ll need my legs later in the day!

I am also planning something fun with Out Running the Fat Kid once she gets settled from moving and starting a new job, so there will be many a blog posts to come.

Talk yourself into a run

Woah another blog post in the month of July from me? Hoping this is me getting back in a routine of blogging, trying to make it at least weekly, but crap am I ever busy with life now that I work mon-Thurs… how do all you normal mon-fri working people do it!?

anyhow I’m still working on convincing more friends to workout with me in the evenings, and working on making myself get up early in the morning to workout before work, but  I realized the other day it’s been a good 2 weeks since I actually just went for a run!

WTF!

last summer I was training for a half marathon.  a few months ago I was running about 100km a month, aiming to run more a month.  right now I am running maybe 5kms a month…

it’s time I talk myself into a run.

I’m just scared.

Scared I’ve lost my endurance

Scared I’ve lost the speed i built up.

Scared I’ll be tired.

Just damn scared!

A girlfriend of mine sent me this link on FB

The terrible and wonderful reasons why I run long distances

I read it, laughed, and could totally relate.

I now have my workout clothes on, running shoes ready to go and am grabbing my dog.  We are headed out for a quick run. who cares if I’ve lost my endurance, speed or am tired before/during/after this run.  At least I’m out doing it!

Talk yourself into a run today!

10km Personal Best?

Well I ran what I think would be my best run on Sunday. There’s just a few issues. (started writing this last monday just ended up going camping all week and then had visitors all weekend so didn’t’ finish!)

I used Endomondo to track my runs, I usually don’t have it on during races I just go with what the chip says at the end. This time I had my tracking on as I wanted to try to keep a decent pace. Well by KM 6 on my headphones I realized that I had only just passed the 5km marker in the race.  I kept running and listening to my pace, which I’m not gonna lie I’m not very good at continuing to be consistent with, And I’m usually really bad for running WAY faster at the beginning of the race and then slowing down cause I’m tired, but I’d have to say I did ok this race (for me).  My average pace was 5:17min/km.   This pace is also quite fast for me, since usually I run at about a 6:10min/km when I’m just running for fun/exercise.

ANYHOW the race.

I finished.

Endomondo said I did 11:21km in 59:12mins! said I ran 10km in 52:44min, which is the fastest time I’ve ever ran.  As you can see below.

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But the Chip/Race results say I ran the race in 58:14mins with an average pace of 5:50

Though I placed 66/327 in my age group and 236/1104 women who ran (so that’s impressive)

BUT I’m unsure on what to believe for my time. Which makes it frustrating as I keep all my running bibs, write my times, and strive to do a bit better the next time!

OH well.  It was a fun run.  A little to busy for my liking, WAY to many people at the beginning to run past since they started the 10k,  5k run and walk all at the same time.  WTF?

So I don’t think I’d run this 10k run again but I’d walk it with my mom and the team I signed up under- Cole’s Crew

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Cole’s Crew

Me and my mom on Mothers Day.

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Mothers Day Run

Well I’m headed to Calgary this weekend, just as soon as I finish this post so I’m trying to hurry, to run in the 2013 Sport check Mother’s Day Run & Walk (just 10k again).  I’ve been wanting to do this run for a few years now since my high-school BFF, Megan decided to start doing it to support 2 great causes.  Megan’s son, my fav little guy, was born 6 weeks early and was in the Neonatal Intensive Care Unit for what felt like ever, they do amazing work there, so any chance Megan is given to give back to support them she does.  And if that means that running 10k helps, then I’ll do it too.

check out the causes here:

Calgary Health Trust
Neonatal Intensive Care Units

This year, the funds from the Sport Chek Mother’s Day Run & Walk will purchase equipment that is an essential part of the evaluation and delivery of care; from EEGECGultrasound machines, which help in the monitoring of key vital signs, to customized neonatal beds andlights to help in development and overall health of the smallest patients.

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Learn more at www.calgaryhealthtrust.ca

Stollery Children’s Hospital Foundation

This year, money raised at the Sport Chek Mother’s Day Run & Walk will help purchase two critical pieces of equipment together worth $102,000:

  1. Optical Coherence Tomography (OCT)
  2. Non-Mydriatic Fundus Camera

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Learn more at www.stollerykids.com

 

I have also convinced my mom to take part in the 5km walk, so she will be walking with Megan and her family.  I am hoping to do my 10k in under 58 mins 12 sec as that is my best timed 1ok race to date, but I’m still struggling with a cold that has made it hard to breath for almost 2 weeks.  I coughed throughout my entire ball hockey game last night and then woke up several times in a coughing fit.  ANNOYING!   It’s put a damper on my running goal for the month so far but I am going to get to 115km.  If I have to run everyday for the last 3 weeks I will.  Will post about the run Monday am so check back then for my results!

Run Wild 2013

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Run Wild 2013-post race.

I had my first race of 2013 yesterday. The Run Wild- I did the 10km.   I have run this race 2 years in a row now and plan to continue doing it yearly.  The proceeds benefits an organization that is close to my heart as I work with many youth who benefit from it.  please read a bit more from right below.

  • 100% of the profits raised by the RunWild Leading Edge Marathon go directly to the Zebra Child Protection Centre and the St. Albert 50+ Club. We feel these are very important organizations to support and we hope that you can help us reach our goal of raising $100,000.
  • Edmonton’s Zebra Child Protection Centre, the first centre of its kind in Canada, enables our community to respond to child abuse with a professional, compassionate and highly integrated program of healing and justice.
  • The centre integrates a multi-disciplinary community of professionals—Edmonton Police Service, Alberta Children’s Services, Crown Prosecutors, Child at Risk Response Teams, medical and trauma screening professionals and volunteer advocates—in a child centred environment that nurtures the abused child and uses all the wisdom of its partnership to see that justice is done. The multi-disciplinary team allows for streamlined, thorough and expert investigations, interventions, prosecutions and supports. Through their own resources as well as alliances within the community, Zebra provides children and their non-offending parents and guardians with essential social, medical and mental health services and supports.

I woke up feeling like absolute crap yesterday.  I’ve had a head cold for a week now and yesterday was the worst.  I figured I’d go run and get it over with and then come home and nap.  I picked up my friend Aline and we went to meet up with Steph.  We ended up not being able to find Steph before the run started so we figured, meh she’s WAY faster than both of us anyways so we’ll let her get a good run in.  I’m a bit faster than Aline, but she was worried about running the 10k so I told her I’d run it with her.  She was worried she’d have to stop and walk.  I told  Aline that I was fine with that, BUT guess what Aline ran the whole thing! I was very proud of her! at Km 9 I took off (Aline had a coworker running with us as well so I didn’t just ditch her) and finished strong (I passed about 20 people) I don’t know what my exact time was but it was just over an hour.  I can run 10km in less than an hour but I was supporting my friend by running with her so it doesn’t matter.  Steph however finished in 38 minutes which is AWESOME as well!

I have a mother’s day walk and run (10km) this coming sunday as well and am running alone while a group of friends walk the 5km.  I plan on finishing before they finish in less than an hour.

I have yet to do my menu plan as this head-cold had put a damper on a few things for me, but am going to work on it today.. will post soon.

Zombie Challenge week 6 and change to March running goal

Sooooo guess which team came in 1st for week 5…

you guessed it, mine! Team EMMA!! seriously my team is really killing it.

 

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Challenge # 6You pounce on the man without a thought, jumping with your legs wide and slapping your hands together, catching his body in between your palms like a squashed bug. The guy screams and punches at you with his fists. But his blows barely even faze you — your hunger is too insatiable. You are about to sink your teeth into his arm when you feel a heavy boot collide with your side. The force of the kick knocks you off of the man and you find yourself staring up at his friends. You snarl at them and start to grab for them as well. But one of the men holds up a shiny object. The word gun flitters through your head just as he cocks it and blows a bullet straight through your gut. You stare at the hole in your midsection in awe. The man shoots again, this time the bullets catch you in the head.

Then everything starts to turn grey as you fall back onto the pavement. Although you are unconscious for the most part you hear the men talking excitedly. One of the guys pokes you with the tip of the gun but you are too weak to even open your eyes. They eventually leave, thinking you are dead.

You fight for consciousness for a few moments. Then you manage to sit up, crunching to the side. But you suddenly can’t remember why you are in the middle of the street — or why there is a giant bloody hole in your abdomen and head. Then you spot movement on the street up ahead. And your desire for fresh meat once again overtakes you. You manage to get back onto your feet and stumble after them.

After what feels like an eternity of walking, you hear grunts, growls and shouts. There is a large complex up ahead surrounded by tall gates. A mass of people are pressing up against the first fence, trying to push it down — and they are all zombies like you.

Choice 1: Join the group of zombies. You can smell an abundance of fresh meat inside – you’ve got to get that fence down!
Choice 2: Look around to see if there is a closer food source hiding somewhere nearby.

Food: Keep your calories in the “green” every day this week!
Water: Drink 8 cups of water a day.
Cardio: 200 minutes/ week
Strength: 270 Oblique Crunches on EACH side
Agility: 270 Seal Jumping Jacks (jump in, jump out = 1 rep)

 

I know I had set a running goal for 115km in March, but I’m going to have to give up/call it quits for this month.  I am still working out 5 days a week but my ball hockey and basketball team are both in play offs (which means up to 3 games a week, from the normal 1) I’m getting married in 3 weeks so let me tell you I am STRESSED the F out and trying to make sure everything is organized and of course nothing can ever go smoothly (if anyone ever tells you planning a wedding is fun, they’re a liar.  take my advice and ELOPE) and I was signed up last-minute for training at work on days off.  Ok I have a lot of other stuff going on as well but I think my list could be like 100 excuses/reasons why I can’t fit running in and I’ve listed off enough as is.

I figure, it’s ok because I need a bit of a break.  I’m still out running, but I do like to also use the elliptical or bike from time to time at the gym so as long as I’m still kicking my own ass at the gym in March I’ll get back to a running goal in April after my wedding and everything settles down a little bit.  My over all goal is my health and weight so I’m still doing what I need to be doing.