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LMNgetfit

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Everything posted by LMNgetfit

  1. Welcome and good for you for making the change! As you can tell, energy levels improve DRASTICALLY!!! I feel better and better as time goes on-in fact, I feel horrible if I deviate from my usual eating regimen! I truly believe YOU ARE WHAT YOU EAT!! With that in mind, will I one day look part carrot, spinach, tofu and black bean?!? I'm curious as a personal trainer, what do you tell/recommend to your clients about "proper" nutrition-do you encourage your new eating habits to them?
  2. been a few days since I posted: Friday-elliptical 20 mins stretched 10 mins-had to be a work for a call shift about 2 hours earlier than normal- ( ended up working an 18 hour call shift!!!!!! NO fun at all........ Saturday- slept til 1030 - groggy and non-functional day....gorgeous 75 degree day-sunny-did get doggies out for a 10 min stroll around neighborhood-went to a school fundraiser with a girlfriend.....FUN and DID NOT buy the mini-golden poople that was up for auction....she was a doll! Sunday-rode my bike 7.6 miles (4 min mile wahoo!!!) great ride-in fact, saw approx 30 other cyclists out doing the SAME thing-love the area where I live because drivers are mostly use to the cyclists especially on a weekend!! NOw, I've taken a quick nap-still recovering from Friday change in sleep schedule! ready for some KU BASKETBALL!!!! Oh, my friend is seriously considering her first triathlon in September-yeah-My fingers are crossed she'll jump on the wagon with me!!!
  3. Thursday: Sun came out briefly this afternoon- took my run outdoors! Warmup-3min walk, ran 5 min, walk 1min, ran 6 mins, walk 1min, ran 10 min, walk 10 min cool-down.....total 36 mins. Odd number of mins but I was short on time before kids came home! Good note: my "seasonal allergies" are virtually non-existent!!! I truly blame it all in going VEGAN!! Wahoo!!
  4. Yeah for you Karen for making it to the gym! That itself is awesome-don't beat yourself up too much over a workout and feelings that you/it "sucked"..... My motto is "some is better than none!" Feel free to adopt my motto!!! )) When I have a workout that I feel is sub-optimal, I determine the possible reasons as to why I performed and felt the way I did...... Was it physical factors such as sleep deprivation, hydration status, adequate nutrition, hormones, etc..... Are environmental factors involved? Emotional factors ie STRESS, neg feelings, fear.....After coming up with answers ( NO they are not excuses!), I look at what I can improve upon next time I step up for a workout! Good for you on wanting to incorporate strength training into your plan! Hope you enjoy your travel time..... Going for business or pleasure or BOTH?
  5. Wednesday: off early-wahoo!!! Headed to gym for a swim-I am reminded each time I hit the pool about just how much I LOVE TO SWIM!! I did 750 yds total....stopping after 250 then after each 100 yds.....I incorporated 200 yds of drill work focusing on swimming straight and improving stroke efficiency. Gotta dig out my Triathlon swimming made easy book for more drill suggestions! Came home and had time before kiddos were home so......I jumped on the treadmill for a brisk 20 min walk to loosen my legs that are still tight from Monday! Feel pretty good now-only question is "What's for dinner"?!? Guess I'd better go see what I've got..... Still raining here.....hopefully it'll clear off tomorrow so I can get my bike out!
  6. Karen- great idea to have a goal- go girl! I think you have an effective plan in mind to increase your speed. Just a few thoughts/questions.... Do you plan to crosstrain? How about body weight/weight training 1-2 days pet week? From what I've read borh can help with speed and prevent injury. Do you stretch before and after?
  7. Welcome to the forum-Thanks for sharing your journey! You said you take evening primrose oil for your PMS..... How much, when during your cycle, etc??!?! I too have horrible but I'm not crazy at the hormone or prescriptive options(such as Zoloft or Paxil). I'm curious about what you think..... Keep up the good work!
  8. Tuesday: no swim today as time did not allow....... Did get in ten min walk to pickup kiddos from school! something is better than nothing on a long workday! Bag is packed for gym swim tomorrow after work before kiddo pickup! Tried another protein smoothie- loved the sample by health force! Yum! Tonight- going to rest and get a good nights sleep as I'm sore in my abs & thighs! Wahoo- yesterday's workout was a good one!
  9. Monday: first day back after vacation....always fun! haha! It went well.....like riding a bike. My patients were healthy and all went well-even off by 1330 and got a great workout in!! Today's workout: since I've got 2 definite tris coming up for sure starting in June, I figured I'd better get to strength training now to help make me stronger and hopefully faster! Being faster in competition is a definite goal of mine!!! home gym: warm-up treadmill 15 min brisk walk followed by something like below..... (did 3 sets of exercises mixed with 5 min run on treadmill) 1st set included 25 body squats 10 push -ups (from my knees for now!) planks-3 poses front side then side holding 30secs each 25 crunches on ball overhead press #5 hand wts 10x2 sets treadmill 5.0-5.5MPH- 5 mins 25 wall squats body wt 10 pushups off exercise ball 5 peak pose core crunches on ball 25 crunches on ball repeat planks 30 sec each overhead press 15x1, #5 wt bicep curls 15x1, #5 wt treadmill 5.0-6.0MPH 5 min run squats-one leg on bosu ball (alt legs) 15 each side 10 pike crunches on ball 25 crunches on ball 15 overhead press #5 wt 10 bicep curls #5 wt 5 shoulder shrugs #5 wt leg extensions, #5 ankle wt, 15 each leg treadmill 5.5-6.0mph, 5 min run, 5 min cool down stretch 5 mins The runs on the treadmill felt good-I've been fearful for my knees since they are sore from skiing last week. tonight, I've got to research my training plan that I've used previously. Still considering tackling the triathlon in May.... Forgot to mention I got my road bike out yesterday. Last night's post was completed during the televised KU game that was a nailbiter for us KU fans!!!! Gorgeous 70 degree day-rode 7 miles in about 30mins.....will need to wear my heart monitor from here on out.....Great ride and I'm feeling it today in my neck/shoulders! Tomorrow as schedule allows, I plan to swim! Food was my usual......though had a veggie burger for dinner.....new kind from local eatery in Lawrence, KS...Hilary's Eat Well-DELICIOUS!! soon to be in all whole foods grocers by May!! I found them in Hyvee locally! Also, consumed a protein shake after dinner-still hungry. It was the vanilla HealthForce brand-again, another great product! tasty and smooth with consumption!
  10. wahoo Karen-WAY TO GO ON YOUR 5K JOURNEY!! I'm so proud of you girl-what an accomplishment and your time is excellent.....LOVE the pic too-all decked out in green and great t-shirt display of veganism and fitness! I'm happy to hear that you've set your sight on yet another 5K......it's great to have a goal! (I too work best with goals in mind!) Cinco de Mayo run would be fun.....maybe Mexican food and margaritas to complete the festivities that day?!?! haha! Take care and keep up the awesome work!
  11. Ok-it's been 3 weeks since I've been on here to log my workouts. Yes, I've been working out......not really with any game plan in mind but I've been focused on at least 30mins of cardio/wt activity a day for a the minimum of 5 days per week! This is my minimum. Work has been hectic up until my vacation this last week-SPRING BREAK with the kiddos-we introduced them to skiing at Snowmass/Buttermilk. I must say they are hooked! At ages 10 and 8, they picked up the skiing quickly and soon they were keeping up on the blue runs with their dad and myself! What great physical activity-we had nice, warm weather-FUN!! I did register for a triathlon in September..... a women's tri which I did last year. I loved it!! There's another tri associated with my work and Corporate Challenge for KC in June. I'll do this one as well. Super excited!!! There's still one more in May.....55 days away to be exact. Haven't decided about this one just yet......gotta see if I can squeeze in an exact training schedule by then! I'll start checking..... The relay team set for 4/1 fizzled.....for starters, that is Palm Sunday which conflicted with many of our teams plans. (Poor planning on event's part!) then injuries plagued 2 other members. So we cancelled our teams participation. oh -well. My goal is to keep a better account on here.....I found I enjoyed it as well as I've missed it! also, I'm enjoying the HealthForce supplements courtesy of NYNY challenge-my hair, skin, nails....all LOOK fabulous!! I love it!!
  12. Monday: outside 3 miler...... Felt good. Concert...... Well George came out, sang 2 songs & said he was sick..... He rescheduled show for 3/2!!!! AND Martina will be opening again for him!!! She's phenomenal!! So I'll let ya know how concert is after the 2nd take! poor George.....
  13. Friday:rest day Saturday: elliptical 30 mins Circuit training 15mins Headed out to see Martina McBride & George Strait in concert- cant take the Okie outta this gal! I made a bean soup w/ fresh guacamole for dinner for my mother & I pre-concert! Yum!! Sunday: gorgeous weather..... Went for a bike ride! 6.5 miles at 4:20 per mile...... My goal for competition is to be under a 4 min mile on bike!! I love riding my bike...... No impact which helps rest my knees! I've got my gym bag together for tomorrow..... Either a run or swim is on the books!
  14. How's the C25k program going?? Haven't heard about your progress lately........ Thanks again for your hardwork in helping get packages together-LOVE it!!! Happy Friday!
  15. Thursday: no workout-sore & tired! Really excited AND thankful for the prize package that came from Robert, Karen and group today!!! Can't wait to check out/study all of the goodies!!! Huge Thanks & yet more motivation!!!!!
  16. I enjoyed "Plant Based Nutrition-will I get anemic?" ...... Great reminder of how/where to the iron from food!
  17. Wednesday: Took it outside- gOrgeous 64 degrees and sunshine!!! Ran 3.5 miles in 43 mins.... Quite hilly which is good prep for the relay!! Nutrition: On track but currently starving- had protein shake post run but that was 2 hours ago!! Will finish up moms taxi service in an hour and have dinner!
  18. Tuesday: Elliptical 30 mins Circuit training 20 mins Stretching 10 mins w/ focus on hips-hamstrings! Early out tomorrow w/warm, sunny forecast- hope to get a run in! Nutrition: bean soup-LOVE this soup & lookin forward to leftovers for lunch tomorrow!
  19. Sat: elliptical 30 mins Sunday: laundry & kids projects- I was beat so no workout! Monday: raining here so I ran indoors on treadmill- I can tell I've been off a few weeks from running b/c I'm sore!!! So I did shorter 5-8 min run intervals mixed with 1min walks.... Total 45 mIns! Our Brew to Brew relay team is formed! We had enough for 2 teams of 6!! We are doing "the six leg special" which is a team of 6 going 27.4 miles- I have not decided which leg I will do yet & we get to run in pairs..... Good motivation!!! This will be fun & beer will be waiting! Ha!
  20. Wednesday: cardio in treadmill- still wasn't feeling 100% but did 20 mins! Thursday: 10+ hour workday, exhausted & in bed after mom duties by 8pm!! Friday: off early and 60 degrees out so...... I went for a run!! Wahoo!! 3 miles/38 mins which included 5 - 1 min walk intervals to prevent injury & lower my heart rate from 170!! (usually shoot for HR 155-165). Nutrition: doing ok..... Not as hungry as pre-ski trip so I'm not getting my Servs of fruit like before.... Did eat plenty of greens today! Dinner tonight was out- indulged in a cocktail & dark chocolate for dessert! Forecast for nice weather..... Thinking about a bike ride with the kiddos this weekend!
  21. Tuesday: work day #2 in a row where I'm exhausted!! Returning from vacation to busy, stressful work days can be a bummer!!! Trying to get my routine for exercise back!! I'm early off tomorrow so I'm shooting for good cardio!!! Nutrition: in track with exception of "sweet" cravings!!! Ugh!!! My hubby got me dark choc covered almonds from trader joes- indulgence!!! Karen-yes, I tried to avoid gluten as much as possible...... I feel miserable after ingesting it!!! It all started after I would drink a beer and feel symptoms of fullness, bloating, heartburn..... Just after a couPle of drinks. So through process of dietary manipulation and finally elimination, my digestive issues are minimalists! I did the same with dairy!!! Sadly, I did nutrition investigation all on my own. No doctors ever suggested diet changes- only another test or pill!!! I detest medications!!! Happy Valentines Day! Off to relax with the hubby!
  22. Sunday: Elliptical 20 mins level 6 Stretching 10 mins (hamstrings are tight!!! Opposite muscles from skiing!) Nutrition: Back on track tomorrow- wahoo!! Ready for my "boring" routine foods! Got to get my plan together as to which tri I'm going to register for.....
  23. Headed back to KC...... I70 going thru Kansas is rather boring..... Good company with my hubby & his choice of tunes on Pandora. Skiing yesterday was phenomenal! 6+" of fresh powder at our favorite mountain, Buttermilk!! The 5th day of skiing was a breeze- nice & relaxing- we hated to leave as we both felt we had made the "soreness" turn and could ski almost continuously! We are already looking forward to our return trip in March with the kiddos!! All play then! Nutrition: Let me say that I'm ready for my normal eating regimen!! 2 days ago I dipped into eating some bread and 1/2 of a brownie (sweets are my weakness! Ugh!) Boy, I'm paying for it - major digestion changes. I play, I seem to pay!! Thankful that I do know how to control/prevent my issues. Sometimes I stray and it serves as a reminder! I did bring cut celery, PB & dark choc chips - just made ants on a log for a snack til we can find a dinner place!! A fav snack of mine!!
  24. Exercise Wednesday: Skiing 2 hours..... Pretty tough runs thru packed powder. I took it easy because my knees are feeling the 4 ski days in a row!!! I'm taking Iburofen and utilizing the hot tub!! (I take meds only if absolutely necessary!!!!) Last day of skiing tomorrow.... Headed back to Buttermilk- I enjoyed the skiing there; nice easy open runs!!! Oh, it's snowing here too!! Nutrition: Still not horribly hungry.... I'm thinking it's still the altitude. In fact, today I added baby Lima beans to my lunch (Amy's frozen Thai), it didn't agree with me!!! Horrible digestion issues.... I'm wondering if foods that can cause gas at normal altitude can cause MORE gas at higher altitudes?? Not much else can explain my problem...... Enjoying the meeting- superb lectures!!! I'm def getting my CEU money's worth!!
  25. Tuesday: Today's workout=more skiing!!! We go 1.5 hours then take a break..... Amazing exercise! Still stretching afterwards.... Surprisingly I'm not terribly sore! Nutrition: conference food has been good- I made arrangements before hand requesting "vegan" & GF choices. Soy milk had been available (I've noticed many others using it as well!) this morning breakfast was a hot veggie tofu scramble!!! It had eggplant , onions, squash.... Tasty! Others stared at my plate....I think they were in envy as they at their bagels & eggs!! Ha!
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