treadmill workout

33/21-22+REST

It’s been a couple busy days. Sorry for the lack of posting!

First, the diet. My less sugary eating plan has been going well and I can see a huge difference. The first day was really rough, I was so tired. My body wasn’t used to being on that little sugar after a few days of overindulging. But now I’m feeling great and I look a lot less bloated. The best part I’ve come to realize is that my desserts get to be especially large because they’re mostly fruit. Yesterday, I had a lot of calories left at the end of the day so I had a 230 calorie dessert.

All that for 230 calories! It was delicious.

Workouts. I am so sick of the treadmill. I’ve been trying to switch things up this week to avoid it. Workout 21 on Monday was 3.5 miles on the treadmill, 20 minutes on the elliptical, and then 10 minutes of abs. Tuesdays workout was 30 minutes of weights and abs, and a treadmill workout that I thought would be easy, but then I went and ran it a little faster than I would have before I started my 35 workout commitment. I ran 4 minutes at 6mph, 3 at 6.5mph, 2 at 7mph and 1 at 7.5mph. And then I repeated that 4 times! I stopped twice for a minute each time, but my normal “comfortable” running pace is around 6.3mph. Still a great workout!

I don’t know how anyone can run this fast!!

Tonight, the plan was to go to cycling. But then Polar Vortex 11 hit (I may be exaggerating slightly, but it snowed AGAIN!), and I didn’t want to drive out to the LA Fitness that has the class at a convenient time. and I didn’t want to go home and have to go back out in this weather to go to a later class at my local LA. And then I saw a picture of Rachel, who won this season’s Biggest Loser last night. I’m sure a lot of you have seen this, but I need to speak to it a minute.

From NBC News

4.5 months ago Rachel was 260 lbs. Yesterday she weighed in at 105. She lost almost 60% of her body weight in 4.5 months. Her height of 5’5″ puts her BMI at 17.5; the lowest end of a “normal” BMI for women is 18.5. I’m not here to judge, just to give my thoughts. I wonder if the same mentality that led her to gain weight, was the same that caused her to lose too much. I’m guilty of this thinking for sure. When I was gaining weight, I overate because I had obsessive compulsive thoughts about food. I had no control over anything in my life, and food made me (temporarily) feel less out of control. Drinking in excess caused me not to care about having control in the midst of my chaos. I have to remember that although I’ve come a long way from that, and I look like it, I’m still the kid of person that has the potential to take things too far. I can take self comfort too far, and I can also take calorie counting and exercising too far. It’s the same thing.

So tonight, being a little burned out on the gym and weather and remembering my potential to obsess, I decided not to go to the gym tonight. It doesn’t mean I’m giving up, it just means I know exercising isn’t my everything. This magic number I’m trying to hit isn’t as important as my mental health. So with that, I’m going to make some popcorn (a little butter, a little salt) snuggle under a blanket and read for a while.

Anyone catch The Biggest Loser last night? What did you think? Do any of you struggle with weight obsessive thoughts? I know I can’t be the only one.

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27/18-19

Wow! Am I really more than halfway?? Time flies when you’re having fun literally working your butt off! I was planning on doing some kind of halfway check in thing when I got to my halfway point, but technically that was last night. Oops! Time allowing, I’ll give a good recap this weekend. Speaking of time, I’m a little short on it tonight. I did a double today so I just got home and finished dinner about 15 minutes ago. I still haven’t taken a shower. Yuck!

So real quick – I completed the same HIIT the Slopes treadmill workout I tried a few weeks ago when I first began this little challenge. When I first ran this 3 weeks ago, I had to drop the speed down .5 mph and the incline down 1%. Tonight I ran it as written! I stopped a couple times, once because I thought the class I wanted to go to was starting (it wasn’t), another time because the emergency stop tab fell off the machine (don’t you HATE when that happens!?), and a third time because I was running the 5 minutes of 7.5 mph at a 2% inline at the very end and I was kinda starting to have trouble breathing and my legs were getting really tight. I can’t wait for they day when I can run this straight though. It’s the hardest treadmill workout I’ve tried yet, and it would be such an accomplishment to nail it!

From Chaarg

That was my workout 18. 500 calories burned. Workout 19 was a combo of a few things. I spent 20 minutes on the elliptical – I set the cross ramp as high as it would go (20) so it worked every muscle in my legs, and I set the resistance to a moderate 9 (out of 20?).  After that I switched gears and went to the Body Works plus Abs class. I have to say, I’m not a huge fan of this class at my normal LA Fitness, the LA 20 minutes away has a GREAT Body Works class that I feel like works the whole body at a moderate to high intensity level. The class tonight was really just 50 minutes of weights, squats and lunges, and abs. Altogether I think my workout 19 burned about 380 calories.

Tomorrow the plan is a long steady run on the treadmill. I’m not sure how many miles though. I did 8 last week. So 9 this week? 10? 8 again? I just have yoga Saturday morning so I can really make it a good one. What would you do?

18/12-13

Two more workouts done! I cannot believe I’m still on track. Having a plan, some specific goals, and taking it day by day has really worked for me this time. My goals are simple:

  • Workout 5 days a week for 7 weeks.
  • Maintain a weekly calorie deficit of 5,950 calories per week.
  • Eat my pre-planned meals and snacks each day to avoid binge eating.
  • Lose 12 lbs (7 more to go) by our vacation.

The plan is something like pick out healthy meals, make healthy meals, eat healthy meals and snacks, don’t binge eat, make every workout worthwhile, be happy with progress of any kind. Each day is just a set of decisions I have to make to keep myself headed in the right direction. Do I stop at Target to pick up a bag of candy to eat while we watch a movie? Nope, we have dark chocolate chips and cherries at home. Do I skip tonight’s workout and do a double on Saturday? Been there, done that, doubles aren’t fun! Do I go to the gym and get by doing just the bare minimum? I can do better than that. Do I get to bed on time so my morning, and therefore my day, seems less rushed and crazy? Yes, even though Allegiant is just getting good. Skip my afternoon snack so I can have more dessert later? I need that energy fore my workout, and I need to eat less sugar. Just a series of decisions!

So yesterday, I decided to eat my normal healthy meals, and I went to the gym after work. I ran on the treadmill for about an hour total and completed another treadmill workout. This time it was the Hitting the Slopes 2 workout. I ran the first one a couple weeks ago and it was brutal. I had no idea I was so out of shape. This one looks like it was maybe a little easier, but I didn’t adjust it at all. I had a much easier time completing it than the first one;  I stopped once for a minute and a second time for 30 seconds. I just couldn’t catch my breath! I can tell I’m getting stronger though and I’m excited to try some of these workouts again and see how easy they’ve become.

Tonight, I couldn’t fathom running. Even if yesterday’s workout was a little easier, I was still dripping sweat and exhausted by the end of it. So I decided to do some weights, because I was finally feeling not quite so sore, and then I went for a swim. Swimming in winter is really kind of fun. And it’s a great way to burn some calories while giving some sore muscle and joints a break. I burned about 200 calories in just a half hour. Altogether I probably only burned 280 calories tonight, but I gained muscle (which burns fat even when your body is at rest), and was able to give myself a break from running while still getting a good workout in.

How’s your week of workouts going? What to you turn to to switch things up?

12/9

This has been a weird week. First I was exhausted, then I almost burned the kitchen down and had to plunge the overflowing toilet (not my fault!) all in one night, then today I feel awful for several hours at work. I miraculously felt better by the end of the day and got to go to the gym anyway. I think maybe I’ve got a sinus infection or something. Who knows. I just can’t wait to make it to the weekend so I can finally get a couple nights of good sleep minus the alarm.

So the gym today – I hopped on a treadmill and made up my own workout! I’m calling it the Thunder and Lightening Treadmill Worout. I like the ones that have fun names and less to read. Plus this really was like a thunder and lightening workout . After a one mile warmup, the next two miles you’re getting slower but using more muscle – thunder. The fourth mile is when you speed it up to your max – lightening. I would have burned about 550 calories on the workout (including a 3 minute walking warmup and 5 minute walking cool down. It’s too bad that I realized around mile 2 that the incline wasn’t working on my machine. I quickly hopped onto another machine with a working incline to finish up. It was a lot harder than I thought especially trying to not hold onto the rails when it got steep. Anyway, I’m glad I got to the gym despite not feeling great.

Thunder and Lightening Workout Graphic

Do you workout when you don’t feel well? Any helpful hints to make it bearable?

11/7-8

Today I’m feeling really burned out on the cooking thing. Normally we make all of our food for the week in one night, but because of a busy Saturday, I didn’t get groceries ’til Sunday, and then my husband was gone all day and I was too tired to cook. Yesterday we tried to put a dent in our cooking to do list and failed. We didn’t start until 8pm after I got home from the gym and reconciled our finances. I made one dinner, my husband made his breakfast and lunch. No dishes were washed. So today, when I go to try to make pizza and tuna burgers, there is no clean anything, no clean counter space, and to top it off, I almost set the kitchen on fire. (Grease in oven is bad.) I still haven’t made the burgers (although I’ve made the fries – we have a basement oven).  Days like this I just want to pick up some Taco Bell and call it a day, I mean it’s almost 9pm, I got home from the gym 2 hours ago and I still haven’t even showered. Ugh.

Enough complaining. Workouts have been good. I won’t go into too much detail because it’s really all pretty boring (and I’m frankly not in the mood to write right now…) Yesterday I spent a while on the treadmill. About 50 minutes actually. And I completed another treadmill workout from my Pinterest page. This one looked harder than it was, or maybe I’m finally getting stronger? So halfway through my workout I increased the intensity. For the last two reps, I bumped up the speed by 1 mph (and kept the incline the same). It’s supposedly a 500 calorie burning treadmill workout, but that really depends on your size and fitness level. I actually did burned about 500 calories, but that was my net calories burned (you know, minus the 93 calories I would have burned just sitting there doing nothing for an hour instead?) and that was increasing the intensity for almost half the workout. Not sure it’s actually a 500 calorie workout, but it was good!

Treadmill workout from Our Three Peas

Tonight I tried a spin class for the first time. It was different. First off, I didn’t know how to even mount the bike properly, but after  a 10 second crash course from the instructor, I was good to go. It was a little like the treadmill workouts I’ve been doing – a combination of different resistance levels, speeds and postures. I was a little nervous and didn’t want to over do it, but I know next time I could probably set the resistance setting a little higher. My thighs were burning for the first 15 minutes but after that it was really kind of fun. Maybe a little too fun. More challenge for me next time!

Finally, as promised, a picture of my yummy Pacific Veggie Pizza:

Anyone have any tips fore a new “spinner”? Maybe just a word of encouragement for this engine losing it’s steam (me)?

6/3-4

Two more workouts in the books! Yesterday I went to the gym late after a meeting and had a totally intense treadmill workout. I’ve never used the incline option much, just 1 or 2% occasionally to make things more challenging. The workout I picked today took advantage of that incline button and really mixed things up for me.

 

 

 

I knew there was no way I was going to be able to run 7.5 mph at a 2% incline so I adjusted the entire workout down .5 mph and 1%. I was having trouble reading this picture on my phone while running so I chose one of the last three options but now that I look at it again I think was supposed to complete all three at 1% (or 0% in my case). Oops! Next time. After this treadmill workout I spent 10 minutes on the stair machine. It’s not a machine I choose to use often, but it’s gotta be a great quad and glute workout!

Today’s workout really shook things up. I was going to run 2 miles on the treadmill, nothing fancy this time, and then meet up a friend for LA’s Body Works Plus Abs class. It’s a class that combines step, light weights, ab exercises and stretching. My friend was late to class because of traffic (the roads here still aren’t back to normal from all the snow and cold) and the class was unusually packed so we decided to hop on the elliptical for 30 minutes instead. I still burned 490 calories and got to catch up with a friend. I don’t usually workout with others so slowing down was a good change of pace. With 31 more workouts left, the last thing I want to do is burn myself out!

Still on track with eating, haven’t binged at all, been under my allotted calories everyday, been full all the time, and today I even had had apple for dessert because it sounded better than chocolate. Now that is progress!

 

4/2

Had my second workout today! It’s amazing how much better I felt today than I did Saturday. Not too much to say tonight, and it’s a little late (because I had to come home between work and the gym), so I’m just going to give a brief recap of the day.

I ate all of my normal pre-planned meals today. I also had a couple snacks: 2 TBSP of hummus with 75 grams (yes, I weigh my food and so should you!) of carrots and a clementine for a total of 140 calories, and 1/3 of an ALT Larabar and one whole opal apple (these are my new favorite, they almost have a honey taste to them) for a total of 170 calories. Since I had a late dinner I’m thinking I’ll just have a cup of hot chocolate (made with almond milk) and 10 cherries for dessert for a total of 150 calories (I only use half of the hot chocolate packet).

On the treadmill today I completed another treadmill workout just to keep things interesting. As I scrolled through my Fitness Pinterest board I decided that the “Baby it’s Cold Outside” workout seemed most appropriate seeing as the temperature is still hovering around 0. Like before, I made a few adjustments. My warm up pace was 5.7 mph for 1 mile, then a moderate pace of 6.0 for 1 mile, then I added .1 to my mph for every .1 miles for mile 3, but I also dropped it down .1 mph for every .1 mile for mile 4. Then I ran a half mile at 6.0 amnd another half mile at 5.7 for a grand total of 5 miles, plus a few minutes of walking warm up and cool down. Off the treadmill, I did 98 crunches (the kind where you cross your knees and bring them into your chest while also raising your shoulders off the mat. those kind.), 49 arm leg reaches (because I really need to work on my core and back strength) and a 49 second plank. I’m a big nerd so I’m doing things in increments of 49 in honor of my 49 days of weight loss.

I’m not going to share my weight loss yet, but I have made progress. I need to have a 5,950 calorie deficit each week to lose the weight I want to lose. My current deficit this week is 3,612 calories which is 61% of my needed deficit and I’m only 57% through the week. Go figure numbers would motivate me to keep on going

How are your fitness goals coming along? Are your workouts being affected by this brutal cold?