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Posts Tagged ‘Toning Training Plan’

When the going gets TOUGH….

Training Schedule

…….the tough (ME) change the training schedule(s)!!!

Which, basically means that lately I have been so BUSY that I have had to tweak my training schedule(s) several times over the past month and yet again this week………..WEEK 11!  =O

As you can see on my Toning Training Plan & 16-Week 15K Training Plan pages that have been updated to reflect this.

My latest changes (this week) are:

  • Skipping Week 11 of my Toning Training Plan all together!  =(  Unfortunatelly, I just do not have the extra for it this week, way to much is going on at work and home!
  • Running in the morning (outside) before work this week, Week 11 of my 16-Week 15K Training PlanI just do not have the time to do it afterwork at all this week, so I will be arising an hour early a few days this week in order to hit the road.

So that above is exactly what I have done so far this week. 

First, I skipped “toning” on Monday and than ran outside before work on Tuesday.  I wanted to get up at 6:15a.m.  That did not happen.  Instead I got up at 6:40a.m. and finally headed out the door at 7:00a.m.  I already missed an 2 Mile “Easy Run” on Monday and I was scheduled to do a 4 Mile “Tempo Run” on Tuesday so that is exactly what I aimed to do that morning though it was difficult to keep a tempo pace outside for 4 miles but I came pretty close.  I finished in 43 minutes, which is a 10:45 minute per mile pace and I was supposed to do 10:40 so I was only 5 seconds off per mile.  Being I ran outside that was REALLY GOOD and made me very happy to be able to run so fast outside for so long, espically when it was very hot & muggy out as well.  =)

In fact, the run went so good and I enjoyed getting my run done early so much that I plan to continue doing this going forward!  This will also benefit me several other ways as well in my busy life right now, here are just a few of the POSTIVES to early morning running:

  • No more long visits to the gym after work twice a week!  I will still go once a week (or more if I like) to do Abs & Toning (weights), however that will only take around an hour to complete instead of 2 if I had to run as well.
  • More time with my family!  Due to the fact that I won’t be at the gym for 2+ hours (plus travel) each week and not getting hom until almost 8pm on those nights, which I know my husband will love as even though he is very supportive he does express how much he misses me on those nights.  Plus, I only get to see my daughter for like 30 minutes as well on those nights as she hits bed soon after I get home.
  • Running outside is better preparation for my upcoming race (and race season)!  Think about it, all races are “outside” so it is logical that outdoor running is the best preparation for that compared to indoor (treadmil) running.  It not only helps prepare me for pavement running it also prepares my body for the weather outside, which is much different then the nice air conditioned inside running.
  • I love the mornings!  Now, I did not always.  In fact, I my favorite time of day is “dusk”.  But, over the past few years I have really begun to enjoy mornings.  They are just beautiful and getting up early also helps you get a better start on your day as well.

However, one NEGATIVE other than having to get up earlier is feeling a bit more rushed in the a.m. to get everything done, myself & daughter ready and out the door so we can get to work and school on time.  This was made aware to me on Tuesday morning when I got up late and would have been late for work if I had not had a doctor’s appoitment that morning.  So this will have to be worked on and tweaked a bit, until I find a good morning groove.

 When do you run!?!?!  And, why!?!

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My EATS were very clean early this week, so I am happy to share what I ate on Monday with you below…..

Breakfast

 Kashi Gold Brown Maple instant oatmeal with berries, banana, Fage plain yogurt and a dash of cinnamon, YUMMY!

Lunch1

Lunch2

Taco Bell Cantina chicken and steak tacos.  They were ok, for the $2+ I paid for them, but I won’t get them again so I think that speaks for itself.

Dinner

 Red chicken, white rice and broccol with cheese………a old family recipe & favorite!

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DAILY TIPS 

The New Superfoods:   

10 Inexpensive Foods That Will Help You Lose Weight 

 

 

 

 

 

Sunflower Seeds

The superstar: Flaxseeds

Packed with omega-3 fats and fiber, flaxseeds lower cholesterol, research finds.

The understudy: Sunflower seeds

The trail-mix staple is a worthy addition to salads and cereal. One ounce (about one-quarter cup) has three grams of fiber to help keep you full, plus almost half your daily requirement for antioxidant-boosting vitamin E. The crunchy kernels offer a dynamic duo to keep you going during workouts: iron (low levels can make you drag) and thiamine, a B vitamin that helps convert carbs and protein into energy. Thanks to magnesium, a mineral that eases muscle contractions, the seeds may help with cramps when you exercise or have PMS. Seek out unshelled seeds at the supermarket: “When snacking is labor-intensive, your brain has time to register when you’re full,” Grotto says.

You can paint a pretty picture…

…..but you can’t predict the weather!  

This saying was SO TRUE for me this week, specifically on Wednesday, when my husband said those exact words to me when I called him extremely upset that evening after work while I was driving around downtown during a huge rain storm in tons of traffic looking for a gas station because my little yellow “low on gas” light came on that morning when I was heading into work and I knew I was going to run out if I risked getting on the highway without filling up first!  =O  

The extremely upset (and screaming in the car prior to calling him) part came not just from the very frustrating situation above but due to the fact that I knew I was not going to make it to the gym to run as I had planned after work because I was running out of and had to pick up my daughter by a certain time so I knew I wasn’t going make it and that of course made me upset…………  

………..BUT as he said to me, “You can paint a pretty picture, but you can’t predict the weather”, which is so VERY true and was exactly what I needed to hear at that moment so I would stop beating myself up about missing the run realizing it is what it is (that things happen) and I needed to move on and away from the GUILT I was feeling from missing the run!  

Does the above (losing it in the car or guilt about missing a run or the gym) ever happen to you!?!?!  

I am usually pretty good at not doing either but that day I just couldn’t hold it in and it all came out!  Luckily, I was alone in the car when it did.  Hey, it happens.  This week has been a very CRAZY BUSY and stressful work for me so I am not surprised.  But I am glad to have someone there to calm me down and bring me back to reality.  Thank you, hubby!  

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Prior to losing it above I ATE the following at work that day….    

Breakfast

Sliced Gala apple and a whole wheat banana nut muffin.    

Lunch

I huge slice of veggie pizza and a garlic knot.  

Upon my arrival home I whipped up Taco’s for dinner, however I had a taco salad.    

Dinner

A few hours later a yummy PhillySwirl “tangerine, cherry & lemon” icee followed dinner for desert.    

Desert

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Thursday was a not extremely upsetting like Wednesday, but was extremely busy!  

Work has been crazy busy as I have a new assignment I am working and also a few projects coming up.  

Home as well with school starting soon and my  kicking into high gear as it now is requiring an extra “2 Mile Run” every week.  

Plus, the usual day-to-day stuff (cooking, cleaning, laundry, ironing, shopping, errands, etc.) I have to do! 

I have a feeling my Busy Schedule is going to continue to be this way for quite awhile……..not that I am complaining as it is good that this is the case for the following reasons:   

  • I am hoping to get a promotion at work in the near future and the new assignment I am working on will help me prove I am ready for it so I of course do not mind the extra work involved!
  • I will be racing my very first 15K (9.3 Mile) Race on Saturday, September 25th so my increased runs called for in my 16-Week 15K Training Plan are necessary in order for me to cross the finish line and hopefully run well in it at the same time.
  • My daughter is starting school in a week so we are getting prepared for that and I also know she will have lots more homework this year that will need to be done after school (work) every night and weekend.

So things are going to be hectic for a while but as I always say “such is life” for a career goal oriented, wife, mom, runner, healthier eater, etc.!  And, I rather like it most of the time……..=)   

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During my Busy Day, I ate the following when I was able to get a to the kitchen that is…..   

Breakfast

Blueberry instant oatmeal with real blueberries mixed in.   

Lunch

Yet, another avocado black bean salad with corn & cherry tomatoes and lime vinaigrette dressing

Later that night after the gym I had pork chops, apple sauce, broccoli w/cheese and a baked potato for dinner.   

Dinner

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 At the gym on Thursday night I did the following: 

 Ab Exercises         

  • Seated leg tuck off bench
  • Sides with dumbbell

*I did 3 sets of 25 reps each.    

Toning Training Plan     

 DAY 20: Weights (Shoulders, Chest & Triceps) – 3 sets of each move, 10-15 reps each. 

16-Week 15K Training Plan

 

SPEEDWORK
5 miles @ “Build Speed With Ease” (10:30)

My run was one word last night………A-M-A-Z-I-N-G!!! I honestly thought it was going to be rough as I was not originally planning on doing a 5 mile Speedwork Run, but a 4 mile as I was supposed to do an Easy 2 Mile Run the night before but I didn’t make it to the gym in time (as explained above) so I upped my mileage last night to try to make up for it a bit and in light of that I thought it would be hard but it was the complete opposite in fact. 

I took the 1st mile easy running between 5mph to 5.3mph. 

The 2nd through 4th miles were run doing the “Build Speed With Ease” Plan and I sprinted up to 7.5mph the last mile. 

I left the gym dripping in sweat but feeling GREAT!  =)  Don’t you just love runs like that! 

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DAILY TIPS 

The New Superfoods:   

10 Inexpensive Foods That Will Help You Lose Weight 

  

 

   

   

Mushrooms

The superstar: Tomatoes   

You say “tomato,” I say “antioxidant”: The two are practically synonymous. The fruit is loaded with lycopene, which may help protect against cancer and heart disease.  

The understudy: White button mushrooms 

Toss the budget-friendly fungi onto salads and order them on your next pizza; the antioxidant powers of white buttons rival those of wild cream and brown varieties, such as the fancier and pricier shiitake, French researchers have discovered. Mushrooms also contain vitamin D, which aids calcium absorption for strong bones and may even help regulate levels of the feel-full hormone leptin. One study in the journal Appetite found that white buttons can be a good lower-cal alternative to red meat: People who ate lunches made with these ‘shrooms consumed at least 300 fewer calories than those eating lunches of the same size made with beef. Plus, they were just as satisfied as the carnivores afterward, according to researchers. Fake out your taste buds by making lasagna, stir-fry, chili, and fajitas with mushrooms.

Happy Hour

Last night, Tuesday, I met an old co-worker/ex-boss for Happy Hour along with a few other fellow co-workers. 

It has been over a year since I saw her and she looks great & very happy, which was so nice to see. 

However, I must toot my own horn for a minute because she not only had a look of shock on her face when she first saw me walk into the restaurant but she then said “I looked amazing and couldn’t believe how much weight I had lost”

Which, I replied with “I haven’t really lost anything, maybe a few pounds” (as you out there in internet world can see on my Weekly Weigh In page) and to which a fellow co-worker then said “Well it must be the fact that you are all toned“! 

Wasn’t that the nice of them to say!?!?! 

I felt really good after that!  Especially, due to the fact that I have been trying to lose 15+ pounds since last summer and haven’t had much luck.  =( 

It was really nice to hear those nice comments from them and they confirmed to me that all my hard work over the past year was WELL WORTH IT and also proves that you can look smaller or “skinny” as they called me………when you eat healthy (for the majority of the time) and work out regularily (run & tone)!!!  =)

So ladies (and gentlemen) hard work really does pay off!!!

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Prior to attending Happy Hour last night I hit the GYM on Monday night and did the following for WEEK 10………

Ab Exercises      

*I did 2 sets of 25 reps each.  

Toning Training Plan    

DAY 19: Weights (Back & Biceps) – I did 3 sets of each, 10-15 reps each.

16-Week 15K Training Plan

EASY RUN
2 miles @ 11:30

I was in and out of the gym in about an hour, which was nice since I needed to get home early.  Overall my visit went very well.  Though I was a bit stiff during my run, still sore from my 8 mile run on Saturday I am sure.

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Hmmmmmmmm………..my EATS have been on point so far this week, let’s take a look:

MONDAY

Breakfast

Whole grain banana muffin with a banana.

Lunch

Yet, another avocado black bean salad with cherry tomoatoes and lime vingerette dressing……..YUM!

Snack

Apples and a scoop of peanut butter.

Dinner was skipped on this evening.  I snacked on cherries and watermelon after I got home from the gym.

TUESDAY

Breakfast

Blueberry instant oatmeal with fresh blueberries……was very good, though the picture looks kinda yucky (SORRY)!

Snack

A lovely sweet and juicy plum.

Lunch

Repeat of Monday’s lunch………another bowl of avocado black bean salad with cherry tomoatoes and lime vingerette dressing.

Dinner

My favorite bbq chicken flat bread while at Happy Hours with the girls!  =)

Desert

I had the red, white & blue icee shown above!  LOVE!

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DAILY TIPS!

 The New Superfoods: 

10 Inexpensive Foods That Will Help You Lose Weight

 

 

 

 

 

Peanuts

The superstar: Almonds

These nuts are good for your ticker; they have been shown to lower both total and LDL (bad) cholesterol.

The understudy: Peanuts

This legume contains the same healthy oil that almonds do, so it also works hard at reducing your heart-disease risk. Plus, it can be a great weight-loss snack: People who eat peanuts and peanut products tend to have lower BMIs than those who nix them, a study from Pennsylvania State University found. This may be because they take the place of unhealthy treats. Research from the Harvard School of Public Health and Brigham and Women’s Hospital showed that people who ate a reduced-calorie diet that included peanuts, peanut butter, and other healthy fats lost more weight and were better able to stay on track than those who ate a low-fat diet. Just shop carefully and watch portions. Stick to one-quarter cup of unsalted regular or dry-roasted peanuts or two tablespoons of natural peanut butter daily. “Store nuts and seeds in the fridge so they won’t spoil,” says David Grotto, RD, author of 101 Optimal Life Foods.

Week 9

Monday, 8/2/10 marked the start of Week 9  on my 16-Week 15K Training Plan, which means I am 1/2 way done, WOO HOO!!!  =)  I honestly cannot believe it has been 2 months since I started, wow how time flies and I know the race will be here before I know it!

Last night at the GYM I did the following from Week 9 as well as some ab, back and biceps work prior to it………..

Ab Exercises      

*I did 2 sets of 25 reps each.  

Toning Training Plan    

DAY 17: Weights (Back & Biceps) – I did 3 sets , 12 to 20 reps each depending on the move.

16-Week 15K Training Plan

EASY RUN
2 miles @ 11:30

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 Prior to hitting the gym I ATE the following:

Breakfast

Present to you above crustless spinanch mushroom quiche that I made on Sunday.  I used to make this all the time when I was trying to eat less carbs and haven’t made it in ages despite the fact that it was one of my favorite breakfasts.  It is super yummy and very filling.

Lunch

Avocado black bean salad with some extra veggies (corn, carrots, celery and cuccumber mixed in).  I never feel guilty eating this salad and it is good too!

Dinner

I also had another icee for desert…………YES, I know I eat them every night now, I am offically obsessed with them!  =O  However, they keep me away from ICECREAM in these hot summer months so I do not feel guilty in the least by eating them every night, luckily they are only 100 calories each.

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DAILY TIPS!

20 Ways to Torch 200 Calories

Relive recess days

Join the kids in a 20-minute game of hopscotch (113 calories) followed by 22 minutes on the trampoline (87 calories).

My Favorite Salad!

My Favorite Salad!

It is hard to choose just ONE favorite salad, however since I have pretty much-loved this particular since I was in highschool so I can honestly say it is my favorite salad!

My favorite salad contains the following:

  • romaine lettuce
  • carrots
  • cuccumber
  • celery
  • cherry tomoatoes
  • boiled diced egg
  • garbanzo beans
  • shredded cheese
  • sunflower seeds
  • croutons
  • ranch dressing

Sometimes I will add chicken, however with the egg & garbanzo beans there is more then enough protein in this salad for me without it.

Why is this my favorite salad you may ask???

Basically because I just love the TASTE & TEXTURE of it! 

Now, I love almost all “gourmet” salads as I call them.  I would have to say my 2nd favorite is bbq chicken salad and my 3rd favorite is taco/mexican salad.

What is your favorite salad!?!?!

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Prior to having my salad yesterday, Thursday, I had the following for breakfast.

Breakfast

I also snacked on a peach in the afternoon but my camera battery died so no picture.  And, dinner was not had last night…….instead I munched on 150 calorie popcorn, a mango 100 calorie icee and nibbled on the taco fixings while I made some for my hubby.

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Last night at the GYM I did the following from my training schedules:

Ab Exercises      

*I did 3 sets of 25 reps each.  

Toning Training Plan    

Day 16: Weights (Shoulders, Chest & Triceps) – I did 3 sets of each, 12-20 reps each.

16-Week 15K Training Plan

EASY RUN
4 miles @ 12:00

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DAILY TIPS!!!

20 Ways to Torch 200 Calories

Sing, laugh, repeat

Settle in for an hour of Glee and participate by belting out those lyrics; you’ll burn more if you do it standing, chorus style. When it’s your turn to rest your chops, laugh. Singing zaps 136 calories an hour, and 20 minutes of giggling torches another 67.

Bypass the boob tube

A 2-hour game of Scrabble will make you smarter and 200 calories thinner.

Drip, Drip, Drip

………is what was occuring after my pretty speedy 4 Mile Run yesterday that I completed in 42+ Minutes. 

The sweat was literally DRIPPING off my forehead and I was soaked from head to to as well, YUCK!  =O

Prior to my run I completed the following at the GYM:

Ab Exercises      

  • Russian Twist (2 sets of 20)
  • Seated leg tuck off bench (2 sets of 20)
  • Stability ball crunch (2 sets of 15)

Toning Training Plan   

Day 14:  Weights (Shoulders Chest & Triceps) – I did 2 sets of 15-20 reps of each of the below moves, except for the “Diamond Pushups” that were pretty challenging for me so I only did 8 reps of those.

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My EATS were pretty on point yesterday, in fact I didn’t have any “meat” at all……my only protein sources were milk, yogurt & peanut butter.

BREAKFAST

Yogurt, Blueberries & Granola

LUNCH

Whole-wheat toast w/peanut butter, veggies & 1/2 an apple

 DINNER

Frosted Shredded Wheat w/2% Milk

DESSERT

Cherry Real Italian Icee

I was so busy yesterday that I barely had time to eat, if you can’t tell by the above………guess that isn’t such a bad thing as the “scale” rewarded me this morning with a very low number, but I am sure I will go up over the weekend as I always do.

I don’t have much planned for the weekend besides some chores (grocery shopping, cleaning, laundry, etc.) and lot of running (2 miles tonight and 7 miles on Sunday) so I am looking foward to hoping getting some down time or time at the pool……….have a great weekend everyone! =)

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TIP OF THE DAY

20 Ways to Torch 200 Calories

 

 

 

 

 

Scrub-a-dub

Throw a barbecue, but first vacuum, sweep the patio, and straighten up.

Daily Eats

As promised here are my recent daily eats……..

MONDAY, 7/19/10

Breakfast:

Blueberry Instant Oatmeal w/Lots of Fresh Blueberries

 Late Morning Snack:

Grapes, Toasted Breakfast Bread w/Peanut Butter

Lunch:

Veggie Salad w/Cheese & Ranch Dressing

Dinner:

Taco Salad w/Rice, Corn & Crushed Up Taco Shell

TUESDAY, 7/20/10 eats will be missed, well I did eat but the camera battery was dead in the a.m. when I left and I didn’t have time to charge it before I left for work so I don’t have any pictures of them basically……….

However, pictures are not needed to tell you what I did at the gym last night.  I am happy to report that I completed the following:

Ab Exercises      

Toning Training Plan   

Day 12: Weights (Back & Biceps) – I did 3 sets of each, 10-20 reps depending on the move.

16-Week 15K Training Plan

EASY RUN
2 miles @ 21:00

My training plan called for a 12 minute mile on the Easy “2 Mile” Run I did last night, however as mentioned before I have a hard time running that slow (on the treadmill, outside in the Summer Heat no problem) so I ran faster completing the 2 Miles in 21 minutes insteat of 24, which means I ran a 10:30 minute mile……..though I didn’t run that fast the entire time. 

Basically I started at 5.2mph then upped the mileage every few minutes or so until I ended with a SUPER FAST pace run at 8.5mph (7:30 minute mile page) to end things, which felt great but was hard at the very very end as I haven’t even ran that fast in my life.  I could literally feel my shoes wanting to come off the treadmill.  =O

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TIP OF THE DAY!!!

20 Ways to Torch 200 Calories

 

 

 

 

 

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