Monday, August 26, 2013

Workouts: August 18-24

Sunday 8/18 - Rest Day
I think taking a rest day is incredibly important, both to rest your physical body, and to take a day and not focus on exercise, but just to enjoy life.

This isn't to say that people who lift and/or exercise don't enjoy life.  But mentally, I feel like we need that break to just relax and not think about it so much.  I still try to eat healthfully on my day off, but I also allow myself a treat. :)

Monday 8/19 - 3.62 miles @ 7.1 mph, 1.5% incline + arms and shoulders

Tuesday 8/20 - 25 minutes HIIT on elliptical + legs

Wednesday 8/21 - 34 minutes of living room cardio - 2 different cardio circuits involving all sorts of exercises such as jumping jacks, burpees, squats, mountain climbers, butt kickers, etc.

My husband was out of town Tues-Thurs for a trade show, and since it's sort of frowned upon to leave sleeping children alone in a house, I settled for my living room cardio.  I pretty much despise it.

Thursday 8/22 - 28 minutes living room cardio - same circuits as yesterday, but done in 4 fewer minutes!

I legit almost bailed on working out today.  As I mentioned above, I hate doing living room cardio.  But I knew I'd beat myself up over it the entire day if I skipped.  Know what?  I felt pretty bomb ass afterwards.

Friday 8/23 - Arms (tri's and bi's) and some ab work.  + 3.65 miles on the tread @ 7.1 mph, 1.5% incline.

Husband's back!  Back to the gym!

Saturday 8/24 - Core work + 60 mins HIIT circuit (from Pinterest!) that almost killed me.

Ok, not really, but my calves are still screaming at me today.  It was tough, and I burned 720 calories! :)

I used to track my workouts on my personal blog.  One of my goals for 2013 was to run 400 or more miles this year.  So at the end of each workout summary, I tallied my miles.  That's what the following is all about:

Miles for the week: 8.62
Miles for August: 33.25
Miles for 2013: 330.01

I'm a very real person, so I'll be honest here.  I ate entirely too much junk food this weekend.  I tend to do that regularly and I always get so pissed at myself for it.  I feel like I'm starting over every single Monday and I hate it.

I'm going to try to plan out my menu and meals for this weekend so I can stay on track better.  I will always allow myself treats on the weekends.  Life is made to enjoy.  But there's a difference between a treat each night of the weekend, and eating a giant sized chocolate bar in two days.

With the three-day weekend approaching, there's no way I can eat like junk all weekend and not slide backwards in my progress.  Send motivation my way, cause I'm gonna stay on track next weekend, dangit!!

Have a healthy week, friends.

Monday, August 19, 2013

My Balancing Act with Food

I didn't get serious about working out before I had children.  I had dabbled a bit, but wasn't 100% committed.
I often wonder how easy it must be for those without kids to plan meals and food.  (I didn't say it wasn't time consuming, because I've seen the amount of time some people put into food prep!)
But seriously, you cook your lean protein and bake your veggies and cook your rice and boil your eggs and put it in containers for the week and voila!  You have your food for the week!
I'm actually going to get more serious about food prep, but for now, I do as much as I can and work to make as healthy of choices as I can.
BUT, the bottom line is that my kids aren't going to eat chicken and spinach for dinner every night.  Nor do I want them to.  They're not on a muscle building diet, I am.

With that being said, I'm not quite ready to be the woman/mom/wife that won't eat what the rest of her family eats for dinner.  In fact, we teach our children that what we cook is what they eat, bottom line.  I'd be a pretty big hypocrite if I ate separate food from them.

So, I cook "normal" foods for my family.  When I say normal, I'm talking about tacos, spaghetti, burgers, pizza.  We also have several nights each week where we eat a meat and a vegetable.  We very rarely have anything resembling dessert.  I'd say we're a pretty well rounded family in terms of our diet.

I just factor in what we plan on eating for dinner that night into my daily macros and work out the rest from there.  Does that make sense?  I kind of work backwards from dinner.  If I plan on eating 30 grams of protein for dinner, I know I have to get my other 70 grams in throughout the day.

This also helps me control my portion sizes.  By the time dinner rolls around, my macros are going to be close to complete for the day and if I decide to gorge on something, I know that I'll mess them up for that day.  I don't obsess about it, but it feels good to fit everything into your macros! :)

Who else out there has kids?  How do you balance your healthy eating (and desire for them to also eat healthy) while making sure they eat something??

Are you more into clean eating, or iifym?

Do tell!


HIIT it hard.

I've been reading and researching a LOT lately.  From many sources, I've seen and read that the best way to burn fat (in order to show off those muscles you've been working for) is HIIT.
For those that don't know, that stands for High Intensity Interval Training. 
Basically, you go balls to the wall for 30 seconds, 1 minute, 5 minutes, however long you choose your interval to be, then you take it back for another interval.  You repeat these intervals for however long you want your workout to be. 
Make sense?

Check out this chart that shows how long your burn fat after regular cardio (red), versus HIIT (blue). 
An example of some HIIT I did on the elliptical on Tuesday was 60 seconds hard, then 60 seconds "rest."  I use quotations because it's not like you stop moving for the rest period.  You just take the intensity down for that interval.  For example, I went 60 seconds at 160 or more reps per minute on the elliptical for my HII, then for my rest interval, I kept it above 120 reps.  I did that for 30 minutes, at level 7 out of 20 levels.
Thus far, as I mentioned in my very first post, I've been running.  I've been doing endurance cardio.  That was great for me for a while, but I want to burn off a few percentage points of body fat now, so I feel like I need to lean more toward HIIT.
This is why:
My goal is to do several different HIIT workouts and/or circuits so that I don't get bored or burn out.  So if you know of any great ones that really get your heart pumping, let me know!
Ohh, and speaking of heart rate - on my HIIT on the treadmill this morning, I got my heart rate within 4 beats of my max.
(Max heart rate is 220 - your age.  So mine is 220-29 = 191.)
I was holding pretty steady at 183, then on my last interval, it got up to 187.  Holy sweat, Batman. :)



Thursday, August 15, 2013

I don't have time. Bah-lo-ney.

Glad you came back.  :)
One thing that really drives me crazy (like, I want to roll my eyes right in the face of anyone who says it to me) is the excuse "I don't have time to exercise."
Really?  There are 24 hours in every day.  You have a full time job?  You have kids?  You have to cook dinner?  So do I. 
You don't want to get up at 4:30 to work out?  I don't either.  You don't want to go workout after your kids are in bed?  I don't either.

But guess what?  I've chosen to make my health and fitness a priority in my life, so I do those things I don't always want to do.
There are days where working out is the VERY last thing I'd like to be doing.  Before and during my workout, I hate life.  (Not really, but that's how I feel.)  But after my workout, I feel freaking amazing.
Stop making sad excuses.  Make your health important, and get up and move! :)

I may be MIA for the next few days, as I'm embarking on a 72 hour mission to potty train my two year old.  So if I'm not back before Monday, have a fabulous Thursday and an awesome weekend!



Wednesday, August 14, 2013

Well, hi.

Hi!  Thanks for checking out my blog.  Wanna know more about who I am?  Here's a brief history of about the last 4-5 years of my life.
In 2008, I was newly married to Matt - my husband - and we moved to Ohio.  I weighed around 155.  I decided I wanted to lose weight.  I got down to 141, then got pregnant with my first son, Hendrix.

After Hendrix was born, I started working out again, but found the balance of a child, a job, and life in general didn't exactly make that easy.  But I did get back down to about 143.
Then, towards the end of 2010 I got pregnant for the second (and LAST, God willing) time with Jameson.  When he was born in the summer of 2011, I weighed around 155 again.

I mean no offense to anyone with the statement I'm about to make, but I had always said that I would never become one of those women who got done having her kids and was fat.  By many standards, I wasn't fat.  But by my own, I was overweight and weighed more than I wanted to weigh.

In mid-July of 2011 (when Jameson was 3 weeks old), I started the Couch 2 5k program.  I highly recommend this program for anyone who wants to start running or get into shape.  I was doing it to lose weight, bottom line.  In October I ran my first 5k.  The following April I ran my first (and so-far my only) half marathon.

I've been running for two years now.  I enjoy it.  But I've also been at a weight plateau for a year.  I've been netting approximately 1200 calories a day (per MyFitnessPal) - that meaning: Calories consumed minus calories burned through exercise.  I'm not going to lie.  There have been many days where I've eaten less than that amount of calories.
That being said, here's where I am currently - August of 2013.  I'm tired of the squishy belly and arm flab. I'm tired of the cellulitis on my thighs and butt.  I want firm abs and sexy curves.  I currently weigh around 128 pounds.
What I'm NOT doing: taking anything to the extreme.  I'm not training for any kind of figure competition.  I'm not trying to get down to some kind of crazy 6% body fat percentage.  I'd ultimately like to see my body fat somewhere around 16%, but right now I'm just focused on lowering it from the current 20.5%.  I'm not currently taking any supplements other than protein, though I'm looking into some.
What I AM doing:  I'm in the gym 6 days a week.  I'm starting to focus more on weight training than I am cardio, though I still try to get 5 cardio sessions in each week.  I'm still tracking my calories, but now am also tracking my macros.  I'm working on consuming more lean protein and less fat.  I'm following a ridiculous number of health and fitness accounts on various social networks.  They're so inspirational to me!  I'm drinking at least a gallon of water every day.  (This has been much less difficult than I anticipated!)
This blog is an outlet for me to grumble, brag, ramble, rant, whatever I want to do about fitness and living a healthy lifestyle.
I'll be back tomorrow with another installment of "Who is Stephanie?"  Stay tuned. :)