Active Trainer Intermediate 5k Program

I just finished my second running program!  Seriously, that sounds so weird!  The first program was Couch to 5k.  I have NEVER been a runner.  Even when we were required to run a mile in PE every year, I couldn't do it.  I would run most of it, but either walk the short sides of the soccer field or end up walking the last lap or two.  NEVER ran an entire mile!  Couch to 5k was great for me.  I was able to run a full mile a lot sooner than I expected.  I was able to run a 5k before I even finished the program.
When I had completed the program, I knew I need something else to keep me running.  Active.com was running a special on their training programs, so I got the Intermediate 5k Program.

This program is 5 days a week of running for 11 weeks.  And I did it!  I even included a day of yoga each week for a total of 6 days a week.  Some days are built in for cross training.  I did www.Bodyrock.tv on those days.
The regular price for this program is $24.99.  That's awfully expensive as far as I'm concerned.  I have found several other training schedules on Pinterest that are just as good and completely free!  There were a few days of training that didn't make a whole lot of sense to me, so I just completed the mileage required.
My speed and endurance have both improved and now I'm ready to tackle the 5k to 10k app I downloaded. I'll do that for a few weeks and then I'll start a HALF MARATHON training program!  I can't believe it myself!

   

Mission Accomplished - Positive Thinking Thursday

It isn't very often that I start something and finish is - especially an exercise program - but I've done it!

The mission that I chose to accept was the 9-week Couch to 5k Program.

MISSION: ACCOMPLISHED

This doesn't usually happen, but it has happened for me a few times in the last 6 months and I am so happy, proud, amazed, humbled, grateful, etc.  

I have now finished Jillian Michaels' 30 Day Shred, Prevention Magazine's 14 Day Work-out, and now Couch to 5k.  I started each on with an end-goal and I've seen them through to that goal.  Accomplishing each goal has been empowering and energizing.  Once I finish one I can't wait to find the next goal to work towards.

I've added several other things to my routine, such as yoga, BodyRock.tv, Billy Blanks Boot Camp, and a few others.  They are great additions, but I have learned that having an end goal helps motivate me.

I'm not a self-starter or self-motivated fitness buff.  At.  All.  I know that about myself and I know that about a lot of you too!  It's just who we are.  

Here's my advice:

1. Choose your poison  - what is going to be fun enough that you won't cry when it's time to work out? Your answer may be: Sitting on the couch eating chips.  I hear ya!  What makes you feel good when you're done?  Do you like to dance?  Do you like how your legs tingle after a fast walk or run?  Do you enjoy a certain sport?

2. Find a support system - Surround yourself on Facebook, Twitter, the office, Blog World, your neighborhood, or church with people who know that you are trying.  Ask them to let you report back.  Ask them to hound you if you need it!  Here's a little more on the topic!

3. Set goals - Find a routine that has a certain number of days or workouts that will challenge you until the end.  Knowing that you're going to be running on the same path every Monday, Wednesday, and Friday for the rest of your life may be daunting.  But, knowing that there will be a day in the near future when you can say I DID IT! makes each step a little easier.

4. Schedule it - If you live in an industrialized country, you're probably uttered the phrase "I just don't have time."  Well, as much as I hate to hear my own mother's voice come out of my mouth: YOU HAVE TIME FOR WHAT YOU MAKE TIME FOR.  Make the time.  Schedule the other things around your exercise as much as you can.

I can't tell you how amazing I feel.  My goal was to lose weight and get in shape, but now that I know how good it feels to say "I DID IT", that is becoming my goal.  Just to say I've done it.  

I set a goal.

I worked hard.

I achieved something.

I DID IT!

 

Goal #3!!!

I FINALLY hit another goal.  I've now lost 15 pounds!!!

Actually, I've lost over 15, I've lost 16!!!

My reward for reaching this goal was new workout gear.  I bought an 8 lb squishy ball, white running skirt, white running tank, pink and black running shorts, and knee socks!  I also treated myself to some new make-up - since I feel prettier and stronger!

I'll wear the white for my Color Run and they won't be white anymore!

It took FOREVER because of vacation, a mission trip, and being sick, but it has been accomplished.  I'm thrilled and rejuvenated!

Here's how it has happened:
* I made a calendar.  I have a set schedule from august-December of what kind of exercise I'll do each day.

*I've re-committed to My Fitness Pal.  This app keeps track of my calories for me.  I can still eat "Whatever I want" but I have to stay in my calorie range.  I don't want to eat "whatever I want" as often anymore because I know how binging can ruin a week!  I still have treats, but my treats are smaller than they used to be.
*Couch-to-5k: I have no started week 9 (the last week!) and I'm loving it!  I actually caught myself saying,"I miss running" while I was sick and couldn't run.  Weird, huh?  I'll be ready for my first 5k in plenty of time!
*Yoga on Hulu - I do this mid-week to stretch out my sore muscles and get that blood flowing to finish the week strong.
* Body Rock - I know that 12 minutes a day does not sound like enough to change you body, but it is!!!  I just started doing this twice a week and I can feel new groups of muscles working that haven't worked in months.  I attribute my 1% body fat loss this week to these amazing workouts.

***THE HARD WORK IS WORTH IT!!!  IF I CAN DO IT - YOU CAN DO IT!***
JUST DO IT!!!

Motivation for you Monday: Commitment

I have been so dedicated to a healthy lifestyle...

until vacation...

and a mission trip...

and I got sick.

Well, vacation has been over for a couple of months, the mission trip was done over a month ago, and I'm almost done with my antibiotics.

It's time.

I made myself sit down this morning and come up with a schedule from today until December 31 of this year.  I am incorporating all of these things:
Jillian Michael's 30 Day Shred - again!
Couch-to-5k - 2 weeks left
Yoga on Hulu
Active Trainer 5k Intermediate
5k-to-10k

Here is my calendar for August:

Link to make your own: WinCalendar

Wish me luck! :)

Run Forrest Run

I don't think I have shared my Father's Day gift for my Daddy with you yet.
A couple of years ago, my dad lost both of his legs above the knee after battling a really aggressive infection for over a year.  Sitting in a wheel chair and learning to do everything from a seat has been difficult - physically, mentally, and emotionally.

Daddy has always been active in the sense that he was always up to something - fixing cars, building furniture, or trying something new.  Some of my favorite childhood memories were in his workshop in the basement of our house. I can remember hearing all of the noises downstairs in my childhood - the clang of his hand tools, the grinding power tools, and the loud exhales during his exercise routines.
If there was anything in the world I could have given him for Father's Day it would be new legs so he can get back to his active lifestyle.  I can't do that, so I decided to give him my own. Since I can't take them off and give them to him, I decided to use my legs for him.
I plan to run one 5k race a month until I am ready to run a half marathon.  I'm hoping that will happen in February and I'm certainly praying that we can get him there at the finish line with me!  Daddy and I will be doing this to raise money for several special causes that are important to both of us, beginning in September.
He's got a really big heart.  He likes to do things for others and see the smile that appears on their face.  He's always finding some little toy or treat to give to any child he comes in contact with.  His children, grandchildren, and surrogate grands are all so precious to him!  I wanted to give him something that helped him give more.

Below are the dates, the race, and the charity we will be raising money for.
September 3 - Color Run, for Team OneVerse (you can click that to sponsor me)
October 20 - Race for the Cure, for Cathy's Chemo-sabes
November 11 - World Run Day*, for the Greater Birmingham YMCA (?)
December - ? (Wish I could do St. Jude, but maybe I'll be ready for that half next year!)
January - ? 
February - Mercedes HALF MARATHON, ?

Here's the problem - I'm NOT a runner!  Well, I wasn't a runner.  I am becoming a runner!  I am on week 8 of Couch 2 5k.  I ran 2 miles straight this morning. I'm still a slow runner, but I'm doing it!  Every time I run and I want to stop, I just think about my Daddy who can't run.  Ever.

I wish Daddy had running legs!

*World Run Day can be done anywhere with anyone.  We are doing this at the local YMCA so Dad can ride in his chair next to me while I run.  I'd love to have a whole herd of people with us that day!  Anybody want to join us???

Thursday almost got away from me!  I've been thinking it's Monday all day long.  We had a four-day weekend and yesterday was so busy that I felt like I was just starting my week today.
In my previous post, I talked about all the memories we made this weekend.  I've been in a pretty good mood ever sense then!  I'm not having a hard time being positive!
Where I do need a big dose of positive is getting back on track. I did treat myself for my birthday - I ate an entire dessert by myself on Tuesday and I'm still paying for it!  I did see a change in my weight this morning and I've been feeling the carb bloat.  I have kept up with my Couch25k training.  I'll be starting week 4 on Saturday!

Here's what's on my TO DO list for getting back on track:

• Spend time in THE WORD every day.  I've got to get re-focused on why I'm doing this.  My body must be in the best shape it can be in so I can live a life worthy of the grace and mercy I've been given.
• Do the Mean Abs June calendar I found on Pinterest. 
• Continue C25k until I can run 5k in less than 40 minutes.  Then keep running!
• Try some Body Rock videos.
• Read I Quit Sugar and follow her tips.  I don't want to eliminate fruits, but I do want to eliminate all other sugars.  I think that is what my body likes to store as lard-o the most.

That should be enough for now!  I can do this.  I've done similar things already.  Maybe I should challenge myself a little more!

Hey fat girl!

I read this blog today and had tears streaming down my face as I read it.  I have always wondered what those fit runner-types think when they see my overweight body huffing and puffing around the track.  I wondered if they rolled their eyes as they passed or gave me an "atta girl" in their heads.  If you've ever felt out of place anywhere, this is worth a read!

Couch 2 5k

I am going to do this!  I am determined to be able to run a full 5k without dying...or even stopping to walk.

Running has NEVER been my thing.  I was always one of the last ones to finish the dreaded mile in PE and I usually didn't even run the entire thing.  I've done a couple of 5k races that were for a good cause.  I did the most running I've done in my life in those, but the adrenaline and the crowd helped me move!  I want to run a 5k in the fall - maybe even a couple of them.  It is time to make it happen!

I've heard good things about the Couch 2 5k program, so I decided to give it a shot.  Today was my first day and I'm proud to say that I did it and I enjoyed it!  I was on my last round and decided to test myself.  Just how far can I run without stopping?  I pushed myself and made it half a mile without stopping and I was able to keep walking pretty easily when I was done.  My legs felt a little tired and I was fairly winded, but I wasn't miserable.  I actually kinda like it!  My pace was slow - about 12.5 minute mile, but that's ok.  I DID IT!!!

I use the Nike+GPS app to track my distance and pace and to play my music.  It runs in the background while I'm keeping track of my time.  I used a FREE app called RoundTimer to keep track of my walking/running intervals. 

It is pretty easy to use, but here is how to set the timer for week 1.

 Your Round Count needs to be set at 8.  You'll run for one minute and walk for 1 and a half 8 times for a total of 20 minutes.  This is after you've done your 5 minute warm-up of walking briskly.  I set my Countdown Time for 3 seconds, but you don't have to.  It just gives me a little heads up that I'm about to run.  Set Round Time to 1:00 - this is your jogging time.  You can set your round sounds, warning sound, and rest sound to anything you want.  I like the bell to finish my jog - makes me think of a boxer finishing his first round!  You don't need any warning time, so set this to 0 and the warning sound won't happen, so just leave that alone.  Set the Rest Time to 1:30 - this is your walking time.  I like the buzzer sound to end my walking - it reminds me of a basketball or volleyball game when a time-out is over and it's time to get back to the game!

Your volume level is up to you.  I run with my earbuds in, so I don't need it super loud.  I keep my Timer Sounds on and Vibrate on in case I don't hear the sounds over my music.  You can turn Auto Lock on or off, depending on whether you want the screen to lock while you're timing yourself.

It should be pretty easy to change the settings for each week.  All that needs to be changed is the Round Time and Rest Time.

Anyone wanna race?