Back at it!

*blowing the dust off* 

Hey there! So there were some bumps in the road (surgery and long hospital stay for the kiddo), then there was some fun (2 week lake vacation) but hopefully things have settled and I can start posting regularly again! During my time away I did learn a few things.

1. Running hurts. Like more than just being sore. I am not sure if it the extra weight that I am hauling around, am I wearing the wrong shoes or should I see a podiatrist? Well I am working trough this but for right now I am biking and that is AWESOME!

2. Biking is AWESOME! So someday I want to do a sprint tri so since running 3 to 4 times a week was killing my knees and feet I started biking (needed to start sometime anyway). I feel like I get a work out. I can get my heart rate up, I switch up the gears as it gets easier so my legs are always working hard and have tried out some areas with some elevation to keep it challenging! I feel soreness but not pain!

3. I need a schedule. I find myself at the end of the day trying to figure out when I am going to get my workout in! I think, "ok...lets go now", then I look at the clock it is the heat of the day. Then the next time I try it is time to get dinner ready or I was lazy earlier and didn't do anything so now I have lots to catch up on! Anyway...I need to dedicate a specific time for everything that needs to get done and STICK TO IT!

I just keep keeping on! Exercise is the only real way to be healthy and lose weight (there are things that assist in weight loss and health but nothing will really work with out a little sweat) and there are thousands of benefits. Sure for lots of us the motivation comes in spurts but it comes and that is the important part. Some of us love the gym and happily go there everyday with out fail! Just remember that anything is better than nothing!

Small Victories

I completed my first race yesterday.
It was just a 1k (.6 something of a mile) but I did it.
It took a long time.
What I learned yesterday was that my time didn't matter.
It mattered that I got out there.
I have to start somewhere and a slow 1/2 mile is where I am right now.
I thought I would be embarrassed by being so slow but I wasn't.
People were still cheering when I came across the finish line and Will (who could have ran the race in a 1/4 of  time) stayed right by my side and let me set the pace.
Everyone out there was working at a different pace.

My Point: Don't wait till you can run a race well. Run it now to push yourself. 

I didn't do great by some standards but I hit a personal best.
I did better than I thought that I could and it made me want to keep up the hard work.
Toward the end I thought I was done for. I didn't want to run trough the end.
Then I saw the finish line and just took off!
I don't get that feeling when I finish a run in my neighborhood.

I have my first 5k on May 15th and I probably won't be able to run the entire thing but I will be out there doing my best, taking the next step and I won't be alone. There will be other run/walkers out there just like me.

So get out there...you won't be alone!

Couch to 5k

I am not a runner.
Not even a jogger.
I love to walk.
I love the elliptical.
I like to bike.
I don't like to run.

All that being said, I suddenly feel compelled to train to run a 5k. Yeah, I can't explain it but I'm so into it and excited!
I'm using Active.com's couch to 5k app. I'm a week in and I feel like my $2.99 was well spent.
The idea of the program is to slowly bring you into the runner's fold with 3 workouts per week for 9 weeks.
For example: this week my workout was 30 minutes long and began and ended with a 5 min walk. During the 20 minutes between I alternated jogging and walking. The jog was a minute long and the walk was a minute and a half. {All you have to do is grab your headphones and the app will prompt you when to run and when to walk. The app will even access your tunes so you can create a perfect 30 minute playlist.}
In the coming weeks the the jog will increase and the walk will decrease, culminating in me {hopefully} rocking a 30 min run!
I will admit that week one was hard. I am soooo out of shape.

{I need to take a moment and be sad because a year ago I was pregnant, doing yoga, going to the gym and I birthed a baby...sans epidural. I was in pretty darn good shape and I am 30 pounds heavier than the day I delivered. Let's be more sad and say that I lost a lot of weight while I was pregnant, in a healthy way, so I was a head of the game... moving on}

However, I did not see myself doing all of the runs that first day. But I did. When the little voice in my head said "Alright,  let's jog" I did it! At the end I was winded and tired but felt pretty awesome!
I will keep you posted but I feel good about this program! We have our first race on Saturday, just a 1k, but I am so excited!

HERE'S TO FULL ON RUNNING A 5K IN JUNE...IN TEXAS. Wait...we may have to rethink this ;)

My new adventure.

Since I last blogged here I:

Lost weight
Lived a very active lifestyle
Moved from Massachusetts to Texas
Had a wonderful pregnancy {I lost about 20  more pounds}
Gave birth to a beautiful baby girl
Lost some more weight
Gained 30+ lbs in less than 6 months
Was diagnosed with diabetes

It is that last one that has prompted me to come back to this neglected blog. I am a diabetic. It is in my genes, grandparents on both sides. Diabetes claimed my paternal grandmother's life in her early 60s. My parents are in their early 60s. They are just now getting to experience the the joys of grandchildren. They have so much life a head of them.

I know someday I will die. But it will not be because I didn't take cake of myself. I am making a change. My doctor believes that with a healthy diet and lots of exercise that I can lose a significant amount of weight and lower my blood sugars to avoid any medical intervention in managing my diabetes.

So here I am. Ready to start my new adventure.

Weekends

I love weekends.

We do a lot of eating, sleeping and general lounging about.

None of which is condusive to losing weight.

I was really good this week...even if you factor in the birthday treats. So...I kinda don't want to break my routine. I also want to enjoy myself.

See my dilemma? I want to be healthy!

Its just so hard.

As I write this post I am realizing how lame I am.

Would it really kill me to get up at a decent hour and do some yoga before I start my day?  Would a healthy breakfast be less satisfying than the fattening one I normally make?

No.

I can and will get up and workout and will cook us a tasty and healthy breakfast!

I will not blow it this weekend! I'm sticking to my plan!!

Have a great weekend!

Making it Count on the Elliptical

I love the elliptical.  It is the ONLY exercise machine that I enjoy.  You heard right.  I ENJOY being on the elliptical. I found this article at Livestrong.com. If you dislike the treadmill, as I do, give the elliptical a chance.  You can choose different workouts and resistance levels to challenge yourself! Check out the article and hop on the elliptical the next time you are at the gym.

Do Elliptical Machines Burn Fat?

Overview

Elliptical trainers are exercise machines that simulate a cross-country skiing motion. They have hand-held poles with foot platforms that both move back and forth in a gliding motion when you exercise. If you have lower back pain or joint issues, the elliptical is a good choice because there is virtually no impact. If you are looking to burn fat, find out if the elliptical achieves this goal.

Weight Loss

The way to burn fat is to decrease your caloric intake and expend calories through exercise. When you burn calories, you decrease fat on your body. The elliptical burns calories through cardiovascular exercise, so it does melt fat.

Size

The size of your body has a lot to do with the amount of calories you burn with elliptical training. A 160 lb. person, for example, burns about 825 calories in a 60-minute session. However, a 200 lb. person burns more than 1,000 calories for that same time frame. If you were to exercise on the elliptical every day of the week, you would burn well over 3,500 calories. Because 3,500 calories equates to 1 lb., you would in turn lose more than 1 lb. a week.

Potential

By making an adjustment with your intensity, you can boost your fat-burning potential even more on the elliptical. Instead of gliding at a steady pace, perform interval training. Begin your workouts at a slow speed, then glide as fast as you can for 30 seconds. Glide at a moderate intensity for 60 seconds, then glide fast again for 30 seconds. Continue this pattern for the whole duration of your workout. The more vigorously you exercise, the more calories you'll burn -- even if you increase intensity for just a few minutes at a time, according to the Mayo Clinic's website.

Effects

When you work out on the elliptical, you recruit multiple muscles in your upper and lower body, such as the glutes, quadriceps, hamstrings, pectorals and latissimus dorsi. Any time you build muscle, your resting metabolic rate increases and you burn fat more efficiently while at rest. To increase the intensity and work your muscles harder, simply adjust the resistance on the machine.

Considerations

If you are trying to lose weight quickly, pay strict attention to your diet. By cutting back on your caloric intake, you can maximize your fat-burning and weight-loss results. If you were to cut your daily intake by 500 calories and burn 1,000 calories with elliptical training, you can conceivably lose 3 lbs. a week. Eat foods that are high in nutrients like whole grains, fruits, vegetables, beans, low-fat dairy products and lean meats. Eating healthy foods will give you adequate energy levels during your training sessions.

References

• Spine-Health: Elliptical Trainer
• Health Status: Calories Burned Estimation
• MayoClinic.com: Interval Training: Can It Boost Your Calorie-burning Power?
• University of Michigan: Beginning Strength Training

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor's degree in sports management: fitness and wellness from California University of Pennsylvania.

 http://www.livestrong.com/article/280092-do-elliptical-machines-burn-fat/#ixzz12xIeeQ9W

Time Crunch? Why I don't want to exercise.

I did a little poll on my side bar asking my readers about workout challenges.

The winner? So glad you asked…

I don't have time.

Is that really true? When I examined my day I found plenty of time. (there is a good chance that you are busier than me...it might really be harder for you to find the time)

That extra hour of sleep in the morning. I adore my sleep. Don’t you? 

The hours watching Veronica Mars on Netflix. (awesome show...just saying)

You get my drift?

You have to take the time to make the time. <----- Swiped that one from my boss.

After an 8-hour work day, chasing children, playing taxi, who knows how many hours spent in the kitchen, all the time it takes to do all those things that need to be done...don't we deserve some leisurely web browsing? 

Yes. The trick here is balance. 

We must work and we must play. However, we must workout in order to be healthy.

If you are pressed for time and don't want to give up the me time that is rightfully yours, try some of the following:

A. I love to slowly devour Real Simple magazine.  It is my FAVORITE magazine.  It arrived yesterday so this morning I got up 30 minutes early and took my beloved Real Simple to the gym with me. I hopped on a stationary bike and read away! Small sacrifice...but tonight I will be chillin' on the couch with Will and/or doing anything else that I want!

B. I am TV fan.  I have a few guilty pleasure shows that are pretty good at grabbing and holding my attention. Last night I watched Pretty Little Liars while on the elliptical. Working out is much easier if you can distract yourself and a good TV show is a great way to get caught up and lose track of time. 

C. In keeping with the TV theme, I like to exercise at home while watching as well.  I have a few small and inexpensive workout accessories that are perfect for the home. Small set of free weights, wrist and leg weights (I love using these while doing house work), resistance bands (most with instructions and sample exercises) and workout ball.  There are SO many exercises that can be done mindlessly with this equipment while watching TV. 

D. Exercise usually implies workout. This implies the gym, weights, treadmills, and all that other stuff that sucks.  This is NOT true. Be active. Play in the back yard with your kiddos for an hour, run on the beach with Fido, find a way to include more walking in your workday (ya know those stairs aren't JUST for emergencies) or shoot some hoops with your pals. I have a friend that is a swimmer.  That is the only workout she does and she looks as though she spent hours in the gym. Swimming burns calories and works all the muscle groups. It gets the heart pumping and to my friend it is FUN. 

Find the time.

 It is there.

I am learning to give a little more time to my goals for a healthier me.  

It isn't easy but it is worth it.

Do you have a guilty pleasure TV show or magazine?? Do tell!